Strength
Front Squat
Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
Conditioning
For Calories:
16:00 EMOM
Minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
Minute 2: 15 Toes to Bar
Minute 3: Max Calorie Echo Bike
Minute 4: Rest
Kettlebells: 2 x 53/35lb
