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%
Workout of the Day
“All of the Lights”
For Calories:
12:00 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, 24/16kg
Optional Accessories
3 Sets: For Quality
10 Reverse Nordic Curls
200ft (60m) Reverse Sled Drag
:20/:20 Copenhagen Plank
