400 m run, 3 x 12 light OH squats
Back squat, 5 @ 75%, 3 @ 85%, 1 OR MORE @ 95%
*** all weights off the WORKING 1 RM
WORKING 1 RM = 90% OF TRUE 1 RM
100 Thrusters (95/65)
* Every time bar dropped, 5 burpee penalty
What’s your “desert island” exercise? The one you’d rely on for the rest of your life if you could take only one with you? Ask any top trainer, and most will opt for the so-called “King of All Exercises”: the back squat.
The thruster, however, may be the wiser choice. Combining a front squat with an overhead press, thrusters give new meaning to the concept of the compound, multi- joint exercise. Work this move with heavier weight and lower reps for head-to-toe strength and power, or lighten up the load and do higher reps at timed intervals for the best HIIT workout of your life.