Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed on June 26, 2019.


Every 8 minutes, for 24 minutes (3 sets) for times of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
10 Front Squats (175/115 lbs)
10 Burpee Box Jump-Overs (24″/20″)