Buy In: Row 500. Squat Prep: 2 minutes each: couch stretch, captain morgan's stretch, down-dog progression, asian squat.
Back Squat 20 reps@80% unbroken. If you did this last week: if you lifted less than 200 pounds, add 5 pounds. If you lifted over 200 pounds add 10 pounds. If you had to break your set, stay at the same weight and go unbroken this time.
Then: Row 100 calories for time. Post squat load and row time to comments.