Strength: Back Squat:

Within 20 Minutes:

4-5 sets of 1 Backsquat @ 85-90%

rest 2-3 mins between singles. These should be heavy, but not a ton of grind or stickiness

Conditioning: AMRAP Intervals

3 Min on 3 min off x 3 sets (18 mins)

Row/Bike 25 Cals

15 Goblet Squats

AMRAP Alt. Box Step Ups in Remaining Time

*Bodyweight step ups

Comp: Bike 25 Cals, 70/53, 24/20

Fitness: Row 25/20 cals, 53/35, 24/20

GPP: Row 20/18 cals, 40/30, 20/16

Health: Row 20/18 cals, 30/20, 20/16