Move

1) Back Squats: Build to a heavy technical set of 5

2) 3 Rounds:

400m Run or 1200/1000m Bike
500/450m Row

Workout of the day

1) Back Squats:
5-3-1-5-3-1-1-1-1@ 70-79-88-73-82-91-94-97-100%

2) “ouTWOrk everyone”

2 Rounds For Time:
800 Run
1000/900m Row

Stimulus

1) Looking to build to a heavy set for the day, ask for spotters when needed and take long breaks

2) Each component should take less than 5 minutes (20 minute cap), reduce distances as needed. If this is your first run of the season, consider breaking the runs into more rounds at shorter distances