Happy Birthday Tia!
A) Every 2 1/2 minutes, for 6 sets:
Back Squat x 5 reps
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Set 4: 5 reps @ 70%
Set 5: 5 reps @ 80%
Set 6: 5+ reps @ 90%
Base the percentages on your 5RM from last week. First three to four sets are warm ups, but these are your chance to practice getting tight between reps.
Your last set (at 90% of your 5RM, or about 80% of 1RM) is 5+. You’re going for as many reps as you can with a minimum of 5. If you make 5, go for 6, then 7, etc. 8-10 would be a good target.
B) 4 Rounds for times:
30/24 cal Assault Bike
Rest 2 minutes between rounds. Goal is to go hard… NEARLY all out, but not so hard that you absolutely die the last 10 cals.
Pay attention to your RPMS. These will make a big difference for your time.
Try to start out with a peak to bang out the first 10-15 cals, then settle in to something that’s, say, 80% effort.