Move

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

2) 12 Min AMRAP:

200m Run (Or 600/500m Bike)
10 Knee-Raises
50 Single-Skips (or 1 Gym Length Sled Push)

Train

1) 3 Back Squats @ 80-85%
Every 3 Mins x 5 Rounds

2) “Meep Meep”

2 Rounds (12 Min Cap):
400m Run
20 Toes-To-Bar
100 Double-Unders

Stimulus

1) The range of % is based on feel. You should be able to complete all sets and reps without fear of missing a squat, load accordingly

2) Push the pace and aim for as close to unbroken as you can. Plan for up to 2 mins (on avg) for each movement, modifying volume of TTB and DUs (alternating with knee-raises and singles) as needed