A.
Front Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
For time:
50/35 Calories of Assault Bike OR 75/50 Calories of Rowing
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
EZ BURN
Every 10 minutes, for 20 minutes:
30 Burpees Over The Erg
30/25 Calorie Row
30 Kettlebell Swings
90 Double-Unders
