Squat of choice. 6 sets of 4 as a group:
- Rep 1: 8 seconds top / 2 second bottom
- Rep 2: 6 seconds top / 4 seconds bottom
- Rep 3: 4 seconds top / 6 seconds bottom
- Rep 4: 2 second top / 8 seconds bottom
- 30 seconds rest between sets
Then
For Time:
- 30 Dumbbell Step-Ups (L=1, R=2)
- 30 Burpees
- 30 Knees-to-Elbows
Partition as needed.