Part A:
Build to heavy 3RM Back Squat
Then 5 drop sets, no rest between each:
Max reps @ 90% of above, then 80%, 70%, 60%, 50%
* Max 10 reps per drop set
* Can take weight off, then go straight away
Part B:
15-12-9
Toes to bar/ Leg raises
Heavy Wallball (30/20) (20/14) (WB squat)
Rest 2 mins
9-12-15
GHD sit-up/ Wallball situps
Heavy KB swings O/H (32/24) (24/16) (12/8)