Back Squat 3×8 at 65% 1RM


Every 4 mins for 20 mins do:

Row, 300/250 m

20 Dumbbell Farmers Carry Walking Lunges, 50/35 lbs

2 Dumbbells are used for the walking lunges
You must alternate legs to equal 10 lunges on the left leg and 10 lunges on the right leg
If rowers are limited then stagger start by 2 min
If space is limited then lunges may be in place

MODIFICATIONS
ROWER
600m Bike

DUMBBELL WALKING LUNGES
Reduce Load
Body Weight Lunges