A.

Back Squat

*Set 1 – 5 reps @ 75-80% of 1-RM

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90-95%

Rest 2 minutes between sets.

B.

For time:

30/20 Cal Assault Bike

400 Meter Run

10 Front Squats 80/60

20 Box Jumps 30/24

10 Front Squats 80/60