Warm up -

20 squats (air)
200m row
30 squats (air)
400 m row
40 squats (air)
800 m row

Workout -

10 back squats AHAP
10 assisted pistols (ea. leg)
rest 1-3 min. 

8 back  squats AHAP
8 assisted pistols (ea. leg)
rest 1-3 min.

6 back squats AHAP
6 assisted pistols (ea. leg)
rest 3-5 min.

4 back squats AHAP
4 assisted pistols (ea. leg)
rest 3-5 min.

2 back squats AHAP
2 assisted pistols (ea. leg)
rest 3-5 min.

burnout front squats (use 50% of weight used on 2 rep set)

Post weights used to comments.

Daily Extras - Repeat the warm-up

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