Once you have achieved good form and consistency.....intensity is what you need to strive for.
In order to achieve the greatest results from your workouts they need to be done at the highest intensity that you can handle physically and mentally. You need to push as hard as you possibly can...and having me there with the stopwatch will push you a little further. Your body will only make adaptions if you ask it to do something it hasn't done before. You need to always go heavier or faster than you did the last time.
Workout:
5 rounds for time
10 backsquats
10 wall balls
500 m row
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