Friday 1-4

warm up
easy 500m row or 2min airdyne
hip mobility work

strength
back squat 3×5 or 5×3 if you have stalled

functional fitness
back squat 5×5 adding weight if form is solid

strength endurance
back squat 1×21 heavier than last time

functional fitness
15-12-9 rest 1 minute between sets with 65% of heaviest from above

conditioning
Alternating Tabata Fun
10s on, 20s rest, switch moovements each interval for 10 minutes
KB swings 70+/35+
DUs
record total reps

functional fitness
do the above with lighter KBs and single unders

stretch
standing hamstring
figure 4
calves