Wednesday, October 8 2025

Strength: 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.

Metcon: Two sets for times of:

20/15 Calorie Echo/Assault Bike

15 Down Ups

20/15 Calorie Echo/Assault Bike

Rest 3 minutes between sets.