Wednesday 10/8/2025

Three sets of:
3 Tempo Front Squats @ 3211 + 2 Front Squats (no tempo)
Rest 2-3 minutes between sets

Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Two sets for times of:
20/15 Assault Bike
15 Down Ups
20/15 Assault Bike
Rest 3 minutes between sets.

Rollover counts towards the second bike. So, you just have to end at 40/30 total calories between the two efforts. You do have to stop biking once it hits the initial 20/15 though.

Round Goal = < 3 Minutes
Round Cap = 3:30

Adjust the bike calories to something that can be completed in under 65 seconds on the initial bike each round.