Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
5x5 SL Squat @ 20" Box
2x5 SLDL @ 95-135#
Then:
Work up to Heavy Front Squat
Then:
4x4 Front Squat (or Back Squat) @ 80% 1RM
Rest 2-3 min between sets
Then:
2000m Row or "300FY"

Single Leg, Front Squat, 2000m Row, "300FY":
Arjun = 2000m Row in 6:41 (New PR)
Milda = 220 cals for "300FY" (New PR)
Lyn = 178 cals for "300FY" (New PR) Preston = 262 cals for "300FY"