Warm-up

2 Sets For Quality:
Near-max set of push-ups (aiming for 15-25, scale accordingly to fit in this range)
10 Single Leg Dumbbell Lunges
10 Single Dumbbell Stiff-Legged Deadlifts

Strength

Back Squat Waves:

Wave 1: 7 @ 65%, 5 % 70%, 3 @ 75%
Wave 2: 7 @ 70%, 5 @ 75%, 3 @ 80%
Wave 3: 7 @ 75%, 5 @ 80%, 3 @ 85%

Work

“Quadratic Formula”

4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs @ 24/20
12 Toes-To-Bar
9 Double Dumbbell Front Squats @ 50/35

15 Minute Cap

Home Gym

15 Minute AMRAP:
1 Minute Any Machine
15 Jumping Air Squats
12 Sit-ups
9 Goblet Squats