Part 1:

Back Squat

  • 1 x 5 RM
  • 4 x 5 @ 90% of 5RM
  • 5 Box Jumps in between each set @ 90%
  • 2-3 mins Interval time for sets @ 90%

Part 2:

AMRAP 12 min

  • 10 Pull-ups
  • 200M Sprint

 

Cash-out:

Hollow Body Hold

  • Accumulate 3 min