Part A

Back Squat
First set 5 @ 65%
Second set 5 @ 75%
Third set 5+ @ 85%

After each set of squats
20 Banded Good mornings

Part B

4 Rounds

200m Run
10 Burpees
200m Run
6 Bar Muscle ups

Extra’s

3 Rounds
10 Strict Ring dips
10 Strict Pull up