Front squat 20 min
Build up to a daily heavy and do 5 reps at that weight, resting 1-2 min between reps



4 rounds, TC 15min

25/20 cal row
2×7,5m Dumbbell frontrack walking lunges 22,5/15kg
50 Double unders


L1: Assault bike, 35/22,5kg, 100 double unders
L2: –
L3: 15/10kg, 10 double unders
L4:  15/10kg, 50 Single unders
Put all rowers under the rig, facing the wall. Use one half of the floor for lunges and the other for the double unders