50 air squats total between the two of them. 1 person squats at a time, the other holds a squat.
Spend 5 minutes mashing all the parts of the legs
Front Squat with Dumbbells
2x20 DB Front Rack Squat
-Find challenging weight then perform 2 sets of 20. Increase weight if possible.
Metcon (No Measure)
Add 5lbs from last time
Round 2! Same rules as last time, 5min cap, scale aggressively!!! Get it done unbroken or very close. If you are staring at the bar, you're doing it wrong.
If you failed the time cap last time, this time put your pride aside and scale properly. Remember, this is about speed and explosiveness. Not weight. The weight will come.
Rest as needed between efforts
Assault Bike 5mins
Seated splits, toe touches left and right and middle