Five 2'5 minute rounds of:
Run 400 meters
Max-rep overhead squats
♀ 65 lb ♂ 95 lb
There is no rest between rounds.Post total number of overhead squats completed each round to comments.
Scaling:
If you cannot maintain sub 2 minute 400-m runs, shorten the distance for each round. Intermediate athletes can do this workout as prescribed.
Beginner Option / Three 2'5 minute rounds of:
Run 300 meters
Max-rep overhead squats
♀ 35 lb ♂ 45 lb