Stretch
30 Seconds Walking Spidermans
30 Seconds Walking Samson
30 Seconds Air Squats

Run
30 Seconds Easy Shuttle Runs
30 Seconds Moderate Shuttle Runs
30 Seconds Faster Shuttle Runs

Row
30 Seconds Easy Row
30 Seconds Moderate Row
30 Seconds Faster Row

Bike
30 Seconds Easy Bike
30 Seconds Moderate Bike
30 Seconds Faster Bike

Shuttle Sprints:
1. Body Weight

Bike & Row:
1. Body Weight

Back Squat Waves
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%