A. Overhead squat – 4×5, increasing weight (or reps) from last week. These should be challenging for this rep scheme.
B. Just as a bit of a twist, as we usually do calories, these rows will be for distance:
Row 5 minutes for max distance
Rest 2 minutes
Row 5 minutes for max distance
Rest 2 minutes
Row 2 minutes for max distance (i.e. a faster pace).