1 max rep set @ 45lb. W, 65lb. M
Rest as needed, then 2 aggressive rounds of:
And then, 1 Tabata interval (:20 sec. work/ :10 sec rest x 8) of:
Mace squat hold (8kg. W, 10kg. M)
Keeping a strong below-parallel squat and upright posture, work as hard as you can to not break position during :20 sec. intervals. Position breaks in more than 2 rounds = 2 minutes Airdyne + 10 Burpees per.
And finally, with a partner:
Accumulate 150 total reps medicine ball pass