400m Run or 500m Row

Iron Scap

1 X 10 @ 60%

1 X 8 @ 70%

1 X 6 @ 75%

1 X 4 @ 80%

~

1 X 5 @ 60%

1 X 5 @ 70%

1 X 5 @ 70%

1 X 5 @ 70%

~

The percentages are of your 1RM.  If you have not established a 1RM for either or both of the lifts you need to today instead of the strength workout.  You will then begin following the squat program based on those numbers going forward.

25 Med Ball Sit Ups (20/14)

30 Double Unders

15 Burpees over Jump Rope w/ Med Ball