Strength
Fitness: 2 x 12-14 Back Squat @20X1 (build across sets)
Performance: 1 x 20 Back Squat (+5# from last time. If this is your first time, use 60%.)
Conditioning
At 0:00:
1,000m Row
At 10:00:
21-15-9 of:
- Kettlebell Swings (70/53)
- Pull Ups
Record times for both pieces
Mobility
Pigeon pose (floor or box), 2 minutes each side