A) On the minute, for 10 minutes:
Speed Back Squat x 2 reps
Open with 50% 1RM & build if you’re feeling fast & explosive
5 Rounds for reps:
Max rep Bodyweight Bench Press
Max rep Strict Pull-ups
Rest 3:00 between rounds.
Move directly from Bench Press to Pull-ups. Females use 70% of bodyweight. It would be ideal to choose a weight or pullup variation that will allow for at least 8 reps in the first round or two to get the proper stimulus.