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Back squat
5 x 4 sets@75% or above
“Chicken and Waffles”
Run 200 meters
20 back squats
20 kbs
20 back squats
20 kbs
Run 200 meters

rest 5 min x 2

Choose a weight that will allow you to do all movements unbroken. This should be as fast as possible.

Weight choices and modifications:
Back squats – 95/65, 65/45, 75/55
KBS – 70/53, 53/35, 45/25
Run – you may scale the run to 200 meters if needed or if running isn’t an option you may row(250M)or Airdyne