Tech: Back Squats
40 minutes
Work up to a heavy single.
Then do 6 reps at 75% of that weight.
Repeat the same heavy single.
Then do 6 reps at 80% of that weight.
Repeat the same heavy single.
Then do 6 reps at 85% of that weight.
Accessory:
KB Single Leg RDLs
5 sets of 10 per leg
Metcon:
Double Tabata
Burpees
Planks
Alternate between the 2 exercises for the full 16 rounds, 20 seconds work, 10 seconds rest.