Squat of choice: 6 x 4 as a group. Each set of 4 reps is:

  • 4 second top / 1 second bottom
  • 3 second top / 2 second bottom
  • 2 second top / 3 second bottom
  • 1 second top / 4 second bottom
  • 1 minute rest between sets.

Then:

3 Rounds:

  • 30 Lunge Steps (L=1, R=2)
  • 20 Kettlebell Swings
  • 10 Toes-to-Bar