Squats

Back Squat:

• Build Up To Days Heavy 1RM @RPE 8-9

• 4x4 @80%

Front Squat:

• 4x4 @75%

Metcon

3-4 Sets Of (36-48min)

AMRAP 4:

• 5 Strict Pull Up
• 10 Push Up
• 15 V-Up

*rest 2min
Into,

AMRAP 4:

• 5 Shuttle run (7.5+7.5m)
• 10 A.KB Swing @24kg
• 10 Cal Row

*rest 2min

Accessories

A) 3-4 Rounds For Quality:

• 10/10 KB Hip Flexor Raise
• 5-10 Banded Reverse Nordic Curl
• 30-60s Chinese Plank

*rest as needed

B) 3-4x Superset:

• 10/10 DB Hammer Curl
• 20-30 Banded Tricep Ext.