In a group of 3, 4, or 5:
Leader: Isometric squat @ 1/4 BW. (Barbell, KB, mace)
Followers: Tire smash
Leader: Hollow rock/ hold
Followers: Superman rock/ hold
Leader: Extended-arm weighted hold** (Bumper plate, KB, mace)
Followers: Bar hang
4 minutes at each of the 3 stations, 2 x through.
*Today, as soon as “Leaders” fail at their holds, “Followers” rotate in order, take their place, and begin work immediately. “Failure” is moving to parallel or above on the squat, losing tension or extending on the hollow, or bending the arms on the weighted hold.
**Weight is held in front with locked-out straight arms and straight, strong posture.