A) E2MOM x 10 min (5 sets) – back squat

– set 1: 5 @ 60%

– set 2: 5 @ 70%

– set 3: 3-5 @ 80%

– set 4-6: 3-5 @ 85%

 

B) 2 min AMRAP:

– 10 thrusters (95/65)

– 10 bar facing burpees

R4M x 3 sets at 100% pace.

*Start over again with thrusters each interval.

 

C) 3 sets for efficiency:

– 12-15 bent over reverse flys @ 2111

– 12 supine medball hamstring curls