Like a Baby Echidna

Strength

HATCH W7D1

FITNESS
5 x 3 Back Squat
*work to heavy triple (this will be proximately 90% of your 1RM)
2 x 10 alternating reverse lunge off a riser
*use small wood riser or 45# plate

PERF / COMP
HATCH W7D1
Back Squat
2 x 5 @ 70/80
1 x 2 @ 85
1 x 3 @ 90
1 x 1 @ 100-102%
Front Squat
1 x 5 @ 65
3 x 4 @ 75/80/85

MetCon

On a 4min clock, in Teams of 2:

P1: 2min max row cals
P2: 2min max burpees
Switch

Score = calories + burpees (individually)