Superset:

3×8 Tempo Back Squat (3 Count Down) (Work in the range of 50%-55%)

3×10 Seated Wall Slides

*Rest 2:00 between sets

METCON:

Buy in with 50/40 Cal Row

21-18-15

Front Squat (RX: 115/75) (Adv: Overhead Squat)

Push Ups

Finish with 50/40 Cal Row

OPTIONAL WORK:

Every 2:00 x 5

14 Box Step Ups (7 ea leg)

*Ride Bike at conversation pace remainder of interval