On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
14 Squat Jumps
No weight changes on DL
14 Sit Ups
10 Air Squats
Looking for each round today to be a sprint, taking somewhere between 1:15 – 1:45 depending on the number of deadlifts and the weight on the bar. The remaining time in the 3-minute intervals will be spent recovering, recording scores, and changing out weights on the barbell. The AbMat Sit-ups are essentially the buy-in to the round, with athletes pushing to complete the squat jumps and deadlifts unbroken. Quick transitions from movement to movement, along with a good setup position in the deadlift will make each round a great round.