Competing AGAINST your partner - In 8 minutes one person rows 300m while the other person back squats (advanced: 135lbs, intermediate*:83lbs, novice: 53lbs) for reps. When the 300m is up, switch places. Share the rower (always) and barbell (when using the same weight). Barbell must start on the floor (no rack). Keep alternating every time the 300m is rowed. Final score is the total number of back squats performed. Flip a metal plate if you can't decide who starts on the rower and who starts with the squats.

Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.