Strength 

Back Squat
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%

METCON

For Total Reps

Tabata Goblet Squat 24/16kg
Rest 1:00

Tabata Row, calories
Rest 1:00

Tabata OH Lunges 20/15kg
Rest 1:00

Tabata Burpees
*Record the lowest round for each exercise