Part A:
In 15 Minutes:
Back Squat x2
-Build to challenging double
—
In 20 Minutes:
Back Squat (back off sets)
2-2-2-2
In between sets do:
Med Ball Deadlift x1-3
Med Ball Clean Drop x1-3
Part B:
AMRAP 7 Minutes:
Med Ball Hang Clean x5
DB Push Press x10
Back Squat
1-1-1-1-1 @80-90%
—
Staggered Deadlift x8-12/side
Split Squat Hold x10-20 seconds
Rest As Needed
Back Squat
3-3-3-3 @ 70-80%
–
Staggered Deadlift x8-12/side
Split Squat Hold x10-20 seconds
Rest As Needed
Back Squat
5-5-5 (@65-75%)
—
Single Leg RDL x8-12/side
Split Squat Hold x10-20 seconds/side
Rest As Needed
Back Squat
2-3-5-10
–
After Each Set Perform:
Wall Sit + Bicep Curl x30-60 seconds
Single Leg RDL + Row x8-12/side
Rest As Needed
Back Squat
2-3-5-10
–
After Each Set Perform:
Wall Sit + Bicep Curl x30-60 seconds
Single Leg RDL + Row x8-12/side
Rest As Needed
Back Squat
2-3-5-10
–
After Each Set Perform:
Wall Sit + Bicep Curl x30-60 seconds
Single Leg RDL + Row x8-12/side
Rest As Needed
AMRAP 25 Minutes:
Back Squat x1 (heavy single)
Step Up x10/side
Bicep Curl + Arnold Press x10-15
Single Arm Floor Press x10/side
Rest As Needed
AMRAP 25 Minutes:
Back Squat x2 (1/Rest 10 sec/1)
Split Squat x8-12/side
Single Leg RDL x8-12/side
Single Leg Bridge x20-30 seconds/side
Rest As Needed
AMRAP 25 Minutes:
Back Squat x1-3
Wall Sit x30 seconds
Step Up x10/side
Single Leg Bridge x10/side
Rest As Needed