*Begin each round every four minutes.
then, three rounds for quality; rest amply between rounds*:
10x back squat @ 70-75% heaviest weight for the day
10x back squat @ 50-60% heaviest weight for the day
*Quickly change your bar between weights and continue on with the set.
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat
then, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold