Back Squat 10-10-10-10Build over first 3 sets. Third set should be near maximal, leaving one rep in the tank. Drop 10% for 4th set.

4 Rounds: 10 HSPU 20 Anchored Situps 30 KBS 53/35#

Alpha 4 Sets, alternating: 10 Front Rack Step Ups, left leg 10 Front Rack Step Ups, right leg 10 Single Arm DB Press, left arm 10 Single Arm DB Press, right arm