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)