A. Back Squat
5×5 @ moderate to heavy based on feel
rest 2-3 mins
B. Weighted Pull Up or Bar/Ring Negatives
5x 3-5 @ moderate to heavy based on feel
rest 1-2 mins
7 MIN AMRAP
7 DB Burpees 50/35
7 DB Step Overs 50/35
7 Renegade Row 50/35
Purpose and Desired stimulus:
– squat strength
– upper pulling strength
– fast short intense conditioning