1-5X10 Back Squat; progressive
2-10x10 Back Squat @ 50% of above; :60 rest
*complete each set as fast as possible and be strict with the rest. Your heart rate may raise...have no fear..thats a good thing!
*a little burner to finish off the day. Try to make it through without resting. Push your limits. The KB swings should be american (straight overhead, arms locked out, and head through). If you're unable to get the kb overhead without breaking at the lower back and/or hyper-extending; keep them Russian -style (eye level) and be sure to work on that thoracic mobility.