Strength
Every 2:30, 6 Sets
3 Tempo Back Squats
1-2) 3s down, 3s pause in squat (50, 55%)
3-4) 3s down, 1s pause in squat (60, 65%)
5-6) 3s down (70, 75%)

Conditioning
For Time:
40/30 Calorie Bike (FX: 30/25) (RX+: 50/35) (2:00 Cap)
20 Chest to Bar Pull-Ups (FX: Pull-Ups)
40/30 Calorie Row (FX: 30/25) (RX+: 50/35)
20 Chest to Bar Pull-Ups (FX: Pull-Ups)
*10:00 Cap