A.
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.
B.
Four sets of 3-minute sprints of:
5 Pull-Ups
10 Push-ups
15 Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
3 sets of:
1-minute Plank Hold
Rest 1 minute