Warm Up:
Squat progression
-down and back toe touches
-10 open hip mountain climbers
-10 wall squats with 3 second pause at the bottom
-10 air squats

Metabolic Conditioning:
Complete as many rounds as possible in 20 mins of:
-Row, 500 m
-20 Burpees
-20 Wall Balls

Accessory weight lifting sets:
15-12-10-10
-Bent Over Barbell Row, using heaviest weight per set
-Seated Dumbbell Press, using heaviest weight per set
-Rest 1 min between sets