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Warm-Up
8:00 minutes, For Quality
5/5 World’s Greatest Stretch
10 Alternating Cossack Squats
5 x Lateral Shuttle (10ft / 3m)
5 Inchworm Push-Ups
5 Up Downs
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Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell

Back Squat
Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.

Workout
For Max Reps
4 Sets
1:45 AMRAP
5 Shuttle Runs
15 Goblet Squats
Max Burpees to Target
Rest 45 seconds b/t sets

Score = Total Reps Completed
Kettlebell Load: 70/53lb, 32/25kg
Shuttle Run = 25ft /7.5 Out and Back

Level 2:
Load: 53/35lb, 24/16kg

Level 1:
4 Shuttle Runs
12 Goblet Squats
Max Burpees
Rest 45 seconds b/t sets
Kettlebell Load: 44/26lb, 20/12kg
Shuttle Run = 25ft /7.5 Out and Back

Goals / Stimulus / Objectives
Primary Objective: Complete the Buy-In Work requirement in under 1:15.
Secondary Objective: Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.

Stimulus: Leg Stamina and Max Aerobic Capacity

RPE: 8–9/10: Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.

Coaching Strategy Notes
Pacing & Consistency: Find a steady rhythm on Shuttle Runs and Air Squats to leave energy for maximal Burpee output.
Movement Standards:
Shuttle Runs: Emphasize clear turnaround points and fast accelerations out of each turn.
Goblet Squats: Full depth and quick, controlled cadence for safe and effective movement.
Burpees to Target: Keep the chest-to-floor standard and fully extend hips before contacting the target.
Mind the Clock: You have to move fast to get to those Burpees with enough time to tackle 10 or more.
Scaling & Individualization: If needed, reduce reps and/or load on Squats or modify Burpees (no-target) to maintain intensity while preserving movement quality.