A. Back squat @20X0; 5, 4, 3, 2, 1; rest 3mins

B. rear foot elevated split squat 30X0; 6-8/leg; rest 1min bw legs x 3

C. accumulate 5mins FLR on rings

Row 30sec 97% effort
rest walk 3mins x 4

rest 6mins

Run 200m 97% effort
rest walk 4mins x 3-4sets

Notes:
– build per set on BS does not need to be a 1rm just tough
– record total time for 5min accumulation of FLR
– make sure proper warmup for running