8 x 2 @ 80-85% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “8 x 2″, it always refers to “Sets” x “Reps”.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Box jump @ 20″ W, 24″ M
Work hard, focus on mechanics, and match effort throughout- Today, drop of more than 2 reps (from first round total) equals 10 burpees per round, completed at the end.
And then, 4 max duration rounds of:
Choose the version most appropriate for your skill set and strength, and hold as long as absolutely possible- If your max duration hollow hold approaches/ exceeds 2 minutes, choose hollow rock.