STRENGTH:

#back squat

On the 1:30 x 6 Sets: 

1 Pausing Back Squat (3 Seconds in bottom) 
1 Back Squat 

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

BeachFit will do:

5 Air Squats + :10 Squat Hold + :15 Plank Hold  *Hold KB in Front Rack if Desired for Squats

WOD:

#step aerobics

3 Rounds For Time: 

30/24 Calorie Assault Bike  (43/37 Cal Row)

20 Single DB Box Step-Ups (24″/20″)  (50/35lbs)

10 Squat Cleans (135/95) *BeachFit will do DB Squat Cleans or KB Squat Clean