500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump
spend 7 min to built up to work weight

Back Squat
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
-On the last set goal is to hit about 8 reps or so
- rest 3-5 min b/w sets
- Spend min 10 minutes to built up to work weight