Thursday 11/16/2023

A.
Every 3 minutes, for 18 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
40 Calories of Rowing
30 Back Squats (135/95 lbs)

Please adjust the number of reps of the back squats if you're not confident in your ability to recover from 90 back squats. The intensity of the stimulus is more important than the total volume, so please make adjustments based on your current training and abilities.