Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.
Against a 3 minute running clock:
300 Meter Row
20 Alternating Cossack Squats
Strict Toes to Bar (or Hanging Leg Raises) for Max Reps
Rest 3 minutes, complete 3 set.
Same as above. Modify as needed.