Every 90 seconds for 8 rounds:
3 three-second Pause Back Squats at 50% of your 1RM.
* Watch clock or try to have someone watch clock for you. Time stars at bottom of your squat. Stay tight and engaged at bottom. Drive up as explosive and hard as you can.
Even - 10 KBS (24/16kg)
Odd - 10 Burpees
*10 Burpees in a min is 1 Burpee every six seconds!