A.
Back Squat
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 5 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 5 reps @ 85%
Set 8 – 3 reps @ 90%
Set 9 – 1 rep @ 95%
Rest as needed between sets.

B.

Three sets of:

Dumbell Floor Press x 15 reps @ 21X1
Rest 45 seconds
Ring Bicep Curls x 12 reps @ 2021
Rest 45 seconds
Band Pull Aparts x 20reps
Rest 45 seconds