Strength: Backsquats/Lunges

Every 3:00 x 4 sets

6-7 Back Squats @ 8/10 effort level

*Leave 2 reps in the tank

Front Foot Elevated Goblet Reverse Lunge 

3×8-10 reps/leg.. do all reps on 1 side before switching

Rest 60 secs between legs

Conditioning: 

Every 6:00 x 3 sets

Row 500/400m

Run 400m

15 UB DB Deadlifts AHAP

*Scale so that you end up with 60-90 seconds of rest each round