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 @ 80%
*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)
B.
Every 4 minutes, for 12 minutes (3 sets) for times of: 20 Air Squat
8 Burpee Box Jump-Overs (60/50cm)
7 Toes to Bar
5 Ring Muscle-Ups
