4 sets
Set 1 12 reps
Set 2 10 heavier reps
Set 3 8 heavier reps
Set 4 6 heavy reps

Note: Increase weight each set to a heavy 6 rep. Challenge yourself and increase weight from your usual heavy 8 rep weight. Example: If you consistently squat 65 pounds as your heavy set of 8 lets go to 75 pounds...

4 sets of
30 light-weight banded goblet/sissy squats immediately followed by 12 dumbbell front squats. Use a sissy squat machine if at the gym.

Note: Use a medium to heavy tension band for more stability, lean back into the band and let it sort of catch you. Increase weight each set on the dumb...

3 sets of:
45 second plank
30 V-ups or V-tucks
Notes: Rest 75 seconds needed between sets.

4 Rounds of
200 meters or 1 minute and 30 seconds run
20 alternating dumbbell snatches
10 burpees

Note: Move from one movement to the next with little rest or no rest in between. Use a weight that challenges you but allows you to break the snatches sets in two rep schemes. For example: for the 2...