Nothing makes you realize how out of shape you are like some speed work when you are pushing the pace. We squatted to the Elitefts Squat Box on the 16 in height vs average elitefts bands for every set. We tried to keep a good pace and I was definitely warn out after.
We did 5x3 and 5x2 - less than 2 min rest between sets
My 5x3 I used 295
5x3 I used 315
Not crazy heavy but they were fast and felt pretty good.
Accessory work:
5x10 Glute ham raise
3x60 yard sled drags - again, I am definitely realizing how out of shape i am .