Pause L.B.Back Squat- 5X2@80% or 5X8@RPE6
*16 min cap. 2 sec pause.

Start on either circuit once done:
C1: 4 sets. Rest 1 min after set.
10X- Single KB Front Squat (55/35) RL=1
20X- Split Leg Lunge Jump RL=1

C2: 3X10. No Rest.
TRX Sawing Plank
Declined Leg Raise
Starfish Sit-up RL=1

C3: Row 1600M or Bike 2400M