Warm-up:

3x
18/15 Calories row
16 Lunge steps with wallball in bearhug
20 Shoulder taps
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Back squats

Climb up to a heavy, but fast single
back squat in 15:00 minutes

Then
2 sets of 2 back squats @ 85%
3 back squats @ 90%

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Metcon

4 Rounds for time:
60/42 Calories row
30m Front rack walking lunges with dumbbells 2 x 25/17,5kg
15m Handstand walk

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Bonus:
4 x 20+20 Banded hamstring curls
4 x 20+20 Banded donkey kicks

Core:
5:00 minutes of continuous barbell side bends.

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