May 11, 2018

A.Every 2 minutes, for 10 minutes (5 sets):
3 Pause Back Squats@ 70%(32X1 tempo)

Rest anywhere from 90 seconds to 2 minutes after every effort
Rest 3 minutes then do part B.
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B.Front Squat
Set 1 – 10 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
Set 4 – 4 reps @ 80%
Set 5 – 2 reps @ 85%

Rest 90 seconds between sets

C.Every minute for 15 minutes (5 rounds):
Minute 1
50 Double-Unders
Minute 2
20 Wall Ball Shots@ 20/14 lbs
Minute 3
5 Bar Muscle-Ups