Three sets of:
Back Squat x 6 reps
Rest 3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.


Complete as many rounds and reps as possible in 12 minutes of:
10 Calories of Assault Bike
15 Dumbbell Thrusters (50/35)
20 Calories of Rowing