24 Sep 2026

A. Every 3 minutes for 15 minutes (5 Sets): Back Squat

Set1: 10 reps
Set2-3: 8 reps
Set4-5: 6 reps

B. Every 2 minutes for 20 minutes (10 Sets): 250/200m Row or 200m Run

Scores = 10-Rep, 8-Rep, and 6-Rep BS; Slowest Part B Interval