400m run

2 rounds, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style)
10 hip & back extensions
10 glute bridges (empty barbell)
5 broad jumps

Metcon Rx/Scaled
Back Squat (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Focus on technique, not loading.

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

No Equipment Workout
2 rounds for quality of:
Walking Lunge, 100 m
50 Air Squats

Cool Down
Cool down 400m walk

Wall Leg Stretch
Hold 1-2 mins per side.

Foam Roller (back, etc.)