A1. Back Squat
Advanced: Find a 3 RM in 15 minutes. Base it off your Poliquin numbers but remember that there is no tempo so weight should be a bit higher than what you did for 4 reps.
Beginners: Continue with Poliquin.
Rest 1 minute.
A2. Ring Dips
Advanced: AMRAP in 45 sec. x 4 sets
Intermediate: AMRAP in 120 sec. x 4 sets
Beginner 1: AMRAP Bar Dips (no more than an orange band) in 120 sec x 4 sets
Beginner 2: AMRAP push ups in 120 sec x 4 sets
Rest 1 minute.
B. 3 Rounds for Time:
OHS x 15 65/95 lbs
Sprint 400 meters
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