Squat of choice. 6 sets of 4 as a group:

  • Rep 1: 4 seconds top / 1 second bottom
  • Rep 2: 3 seconds top / 2 seconds bottom
  • Rep 3: 2 seconds top / 3 seconds bottom
  • Rep 4: 1 second top / 4 seconds bottom
  • 30 seconds rest between sets

Then

3 Rounds:

  • 10 Medicine Ball Cleans
  • 10 Wall Ball Sit-Ups
  • 10 Wall Side Throws (5/side)