Front Squat   5 X 3

Then.

30 Seconds All Out on AirDyne 

10 SDLHP  75#/53#

10 Burpees

Rest 2 minutes.

3 times.

Then.

30 Sit Ups

30 4 Count Flutter Kicks

3 times.

Post load Rx or not and times.

Coaching Tips:  Keep the load the same for all 5 sets of the front squats.  Work on keeping an erect spine and elbows high as well as knees out while squatting.  All out is max effort.  Get yourrest during the 2 minute required rest period.  Try not to pace yourself, as this is will diminish the effect of these intervals.  Go as fast as possible.  Keep your feet at 6" off the ground while doing the flutter kicks. 

Cid holding the slosh pipe overhead while her partner, Rose, completes her burpees.  A wet "Mexican Standoff," if you will.