Goodbye quads

As many rounds as possible in 16 minutes:
25 squats
1 spiral assent
26 lunges (13 each leg)
1 spiral decent on the other side

Gym:
3x5 Bench
3x5 Shoulder Press

Round is complete at bottom of spiral, then stop, do squats, and run back up the same way you ran down.

Weights for gym:
Joe 130 Bench, 70 Shoulder Press
Melissa 50, 15-20lb dumbbells
Jackie 60, 45
Ragen 70, 50
Maureen 70, 45

Results:
Joe - 4 rounds + 10 squats, 135 Bench (more next time), 75 Shoulder press (hold steady next time)
Melissa - 3rds, 50lb bench (increase), 3@20lb & 12@15lb dumbbells
Jackie - 3rds
Maureen - 3rds

Brian - 195lb 3x5 squats (increase)