WOD:
Front Squat
Beginners: 3-3-3
Intermediate/advanced:
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
1 reps @ 90%
1 rep @ 100%
1 rep @ +2-5%
THEN
Tabata sprints
For twenty seconds sprint as far as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
http://www.mobilitywod.com/2011/01/episode-150365-10-min-squat-test-5.html
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