A. Back squat – 5×5 reps. Do 3 sets at your working weight, which should be in the 75-80% range. After the 20 rep squats, these should be a breeze, as your final 20 rep weight should have been getting into the 70-75% range. Aim to move the weight as quickly as possible on the way up.
B. Back squat – 1 set of 15 reps at 50% of max.
C. With a partner, for time, alternating roles:
5 rounds of:
Row 300 m / double-unders for max reps
Switch roles. (i.e. Partner A does row/skip/row/etc., and partner B does skip/row/skip/etc. Each person does 5 rows and 5 sets of skipping.)