strength

Tempo Back squat
6-6-6-6-6
3 sec down, no pause at bottom

accessory

3 sets of
8-12 tempo cyclist squats
into
5 ATG split squats (no weight)

workout

In pairs
12 mins not for speed
50m sandbag carry+ 2 lengths walking lunges
one in one out

cash out

3 rounds
Max rep single leg kettlebell extensions
no rest between legs or sets