1) 20 x reps @ 65% 1RM (rep max) Back Squat. Get a few deep breaths in before each rep.
2) 12 rounds:
10 Ball Slams @ 25lbs 0r 20 x Box Jumps
15 x Kettle Bell Swings @ 16/20kg
50 x Step-ups, unloaded/no ruck
3) Row 1000 meters – no rush but work hard
Get out of the gym and drinks lots of water and help your legs recover from the past few days of pounding.