4 sets;

10 overheat squats/front squats

400m run

rest 5 minutes between each set


teams of three:

5 minutes max wall ball shots


post load/time/reps to comments



heaviest load possible on the FS/OHS staying unbroken

keep the transition quick between squat and run, and make runs hard enough that it takes you a couple of minutes to catch your breath aftet each set