A1 Back Squat; 3 @ 75,. 2 @ 80, 1 @ 85, 3 @ 80, 2 @ 85, 1 @ 90
A2 neutral grip row x 4/side x 6
A3 kb OH walk x 10m per arm x 6
+
3-4 rounds
200m run
20 squat jumps
55 double unders
20 lunge jumps
200m run
res 90 sec. bt. rounds

@ 80/90/100% effort

Cool Down
pigeon pose x 30sec. x 2
wall stretch x 30sec. x 2