A. Back Squat - Every 2 minutes for 10 minutes - 5 back squats - start around 50-60% and progress by feel. If your legs are fucked, take it easy - moving them will help, just don’t load them too much.
B. EMOTM x 12
1 - 15/12 calorie row
2 - 15/10 calorie bike
3 - :45s forearm plank
Rx+ = 20/15 calories on row, 18/12 calorie bike