A) Back Squat 4×4

 

SS

 

4×12 (6ES) RFE Goblet Lunge,

 

Off 1 or 2 – 20kg Plate,

 

Rear hip must stay in extension, otherwise revert to regular goblet lunge

 

B) 16min YG/IG AMRAP

 

6 Hang to Overhead

50/35 40/30 30/15

12 Front Squats

12 Jumping lunges

12 bodyweight lunges

 

YG/IG full rounds