Workout:

2x10 DL @ 25%

2x5 @ 50%

Then:

5x5 Straight-leg DL @ 50%

Then:

Front Squat @ 45-50% +

Ring Dip

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each

First round looks like: 10x FS + 1x RD

Second round looks like: 9x FS + 2x RD

Etc

Then:

AirDyne 4x 15-sec Sprint + 45-sec easy ride

Rest 4 min

Then:

Row 4x 15-sec Sprint + 45-sec easy Then:

Cool down