A. Back squat
Build to a moderate set of 6 @ 20×1 tempo in 12 minutes

B. 5 sets @ 85%:
30s assault bike
30s jumping switch lunges
30s assault bike
-Rest 1 min

C. 5 sets:
30s double DB bench press – moderate load
30s double DB bent over row – moderate load
-Rest 1 min

D. 5 sets:
100’ farmer’s walk – tough
200’ reverse sled drag – tough
100’ farmer’s walk – tough
-Rest 90-120s