A.
Every 2:30, for 15 minutes (6 sets) of: Back Squat
*Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 78-80% *Set 6 – 8 reps @ 73-75%
B.
For time:
650m run
50 Wall Ball Shots 9/6 Kg 50 Toes to Bar
50 Wall Ball Shots 9/6 Kg 650m run
Time cap: 18 min