Two of the best movements you could do for overall health, wellness, and longevity are back squats and sprints. Today we’re finding at least 3 heavy sets of 5 back squats (record your highest) and then doing a burpee/sprint metcon. Depending on class sizes, there will be 3-5 people running at a time in relay fashion. This should create enough rest between efforts so that each one is as fast as possible.


Back squat
5, 5, 5


5 rounds, each AFAP (as fast as possible):
5 burpees
1 suicide run
rest about 1 minute