EMOM 9 mins
4 inch worm to push up
10 kang squat with empty barbell
10 front lunges with barbell
20 reps at 55% 1 RM back squat @ 44kg
3 min rest
6 reps 65% 1 RM back squat @ 52kg
6 reps 65% 1 RM back squat @ 52kg
6 reps 65% 1 RM back squat @ 52kg
4 reps 75% 1 RM back squat @ 60kg
2 mins rest in between
Superset (push)
4 rounds for quality
20 reps tricep push down machine @ 25kg
14 heavy wall ball @ 9kg
rest 90s
Pulling finisher
3R of:
Bent over barbell row @ 40kg
8 lat pull down @ 35kg