“3 Tempo Back Squats, pick load

Every 2 mins for 10 mins.

Athlete Instructions
60–65%

3 sec descent

For time:
5/4 Row Calories
5 Kettlebell Goblet Squats, Heavy to you! or 50/35
10/8 Row Calories
10 Kettlebell Goblet Squats, 
15/12 Row Calories
15 Kettlebell Goblet Squats, 
20/16 Row Calories
20 Kettlebell Goblet Squats, 
25/20 Row Calories
25 Kettlebell Goblet Squats, 

Time cap: 15 mins

Strength Squad: Deadlift and Strict Press supersets