A) Every 3 minutes x 5 sets:

– 5 front squats @ last week’s heaviest set +5%

*RPE on squats should be an 8

 

B) 3 sets for quality:

– 20 DB walking lunges

– 12-15 ring dips*

– 12-15 supine DB hamstring

– 12-15 strict pull-ups*

 

*Use a band to go full range of motion and make sets as unbroken as possible.