A1. 4×5 per leg back rack  bulgarian split squat OR rear foot elevated split squat  @ 60-70%  of 10 RM. 2 min rest after each set. Time CAP: 20 min. 

B1. For time:

*400m Run/500m Row/ 30/25 cal AB

3 Rounds of Cindy

* Run/Row/AB

3 Rounds of Cindy

*Run/Row/AB

3 rounds of Cindy

*Run/Row/AB 

*1 Round of Cindy = 5 pull ups + 10 push-ups + 15 Air Squats