A. Every 3 min for 18 min
5 x back squat 32X1
20 x Banded face pulls

32X1
3 – seconds descent
2 – seconds pause at the bottom
X – accelerate up
1 – take a breath and go again

Make sure you stick to this tempo. It’s to help you to strengthen various positions in your lift.

B. Every 1:30 x 3 rounds
1st 20 x wtd walking lunges (one dumbbell overhead, one in front rack. Switch hands half way thru)
2nd 20 x Banded good mornings
3rd 20 x plate twists