Find your 1RM of the day.
Belt on, spotters to the sides and turn up that squat music!
*Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move quickly into singles. Maximum 3 max out attempts. Rest 3 minutes between heavy reps. You can use 20-30 minutes for this.
Amrap10 in pairs
10 air squats
20 m shuttle run (10m out to a line and back)
You go I go. Switch after one round.