A. Back Squat

10-8-6-4

B. 100 Air Squats*

Then:

3 Rounds:

12 Pullups

21 Pushups

*At squat # 20, 40, 60, 80, and 100 hold the bottom position of a full squat for exactly 5 seconds

Endurance

Row 50 calories

800m Run

30 Burpees