5 sets. :30 work / :30 rest.
-Renegade Rows (choose a weight with which you can perform quality reps consistently for the FULL 30 seconds)
-Sandbag Front Squats (same as above)
-Box Jump-overs (24/20)
*The goal of this workout is train your mental toughness. That can mean something a little different for everybody, since we are all coming into the day under different circumstances. But I want you all to decide before the workout that you will work for all 30 seconds of every round. Obviously I’d like you to challenge yourselves with weights and speeds that push you, but not at the expense of working for the prescribed time. Often when we do workouts like this or Tabatas people fatigue and they quit a few seconds early or start a few seconds late. Or both. Before you know it, what was supposed to be 30 seconds of work is now 20 or less.
Don’t let that happen. Decide who you are before the workout. Tell yourself what kind of person you are. Say, “I am the type of person that doesn’t quit when it gets uncomfortable. At 3-2-1-go, I will be ready whether I like it or not.” Then there is no decision to be made. The decision has already been made. You already know what type of person you are. You already know what you’re going to do. Now you just have to do it.