Back Squats!

Weightlifting

Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat

*Sets 5-7 = 3 reps @ 85%

Metcon

Every 4 minutes, for 16 minutes (4 sets) for max calories of:

90 Seconds of Rowing

60 Double-Unders or Single Unders 

Coaching Note: You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the double-unders done so that you can rest a bit before your next interval.