Front squat:
4 x 6 @ 80%, decrease rest as sets go on. Start with 2:00, reduce by :30 each set. (so 2:00 between set 1, 1:30 between set 2, 1:00 between set 3) That got real..
4 x 50' dumbell front rack walking lunge (2 db, one each hand, one db head resting on shoulder, other one in front of shoulder). Starting at 50# ea., build through sets
For time (cap of 10 mins):
27-21-15-9
Cal row
30# wall balls to 10' target.
I BARELY made the cap...9:58. Fuck that 30# ball
15 mins bike at 70% max HR....NASAL breathing only. Try it, its not as easy as you think.