A) Every 2.5 minutes x 6 sets:

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

*RPE on squats should be an 8

 

B) 3 sets for quality:

– 1 lap heavy sled drag

– 8 DB lat pull-overs

– 12-15 DB or BB skullcrushers

 

C) 4-5 hill sprints

– rest on walk down