Workout of the Day

Warm up:

Rowing or:

Assault bike or:

Jogging. Mobility exercises: Loosing up hips for squatting

Strength:

Back Squat

4x10@ 70% of 1rep max

Metabolic conditioning:

Run 1 mile for time. Rest 5 mins:

Then:

100 air squats

50 sit ups

25 burpees