Part 1: Paused Back Squat 4×3
3 second pause at the bottom. Moderate weight. Focus on speed on the way up.
If squat form and/or mobility is an issue, omit the pause.
10 front squats
10 front rack lunges (alternating r/l)
Option 1: 95/65
Option 2: 75/55
Option 3: kb goblet squats; kb lunges
Option 1+: 115/75 or more
Modify the run by rowing 150m instead of 1 lap.
Modify the front squats by doing back squats.