A.
Back Squat
EMOM 4min
Set 1 – 40% x 4 reps
Set 2 – 50% x 3 reps
Set 3 – 60-65% x 2 reps
Set 4 – 75% x 1 rep
E2MOM 8min
Set 5 – 85% x 1 rep
Set 6 – 90% x 1 rep
Set 7 – 95% x 1 rep
Set 8 – 95+% x 1 rep
B.
AMRAP 13min
10 2for1 Wallballs 20/14lbs
12 DB Push Press 22,5/15kg
14 Marklyft 80/55kg
