Back Squat 3×5
Knees To Elbows or Toes To Bar
4 minutes to complete 1 round – Alternate between A and B for 2 rounds of each; 4 minutes per round:
A) Run 400m + 10 box jumps
B) Row 500m + 25 air squats
*Goal is to try and 90+ seconds of rest each round. If needed scale down run to 300m and row to 400m.
This is a 16 minute total workout. 4 minutes to complete 1 round of A; 4 minutes to complete 1 round of B then repeat.