A. Back squat:

1x10 @ 50% + 5lbs

3x10 @ 60% + 5lbs

 

B.  Every 2 min. for 10 min.:

1 Deadlift + 3 Key stone deadlifts @ 70% 

 

OR (for those who are sore from 16.4)

 

Every 2 min. for 10 min. alternating:

5 Strict T2B

2 Jefferson curls 45/35 lbs

 

C. Every 2 min. for 16 min.:

10 Burpees

10 Wall ball shots 

*** Try to do the burpees and wall ball shots as fast as possible. ***