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.