1. Back Squat:
1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%

2. Weighted push up: 3×5
**Reps should be fast.


3. Front Squat:
1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85%
 
4. 50 double unders, then: 5 rounds of:
Row 250m
25 KBS

**we'll take turns using the rower, and/or sub 1 sprinted lap