A) Backsquat 3@50/60/70%
3@80%, 3@85%, 3+@90%
C2B Chinups 4x half (+1) of your ME set from two weeks ago
*Add 1 chinup to each set from last week
B) 4x400m Row
*Each effort is done at :05 slower (use your split time to gauge pace) than your fastest 500m from two weeks ago