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Workout 10.10.20

Warmup
3 sets:
2 tempo front squats up to about 50%
:20 front rack hold
20 banded glute bridges
Lift
5 sets of 2 front squats on the 2:00 start
4 second tempo down

right into 3 sets of 4 at the same weight, no tempo, on the 2;00 start

right into 2 sets of 12 lunges/leg @ 40% of your heavy set of 2. rest 1:00 in between legs
Workout
12:00 at a steady, aerobic pace of:
1:00 bike
10 sumo good mornings
1:00 row

If you’d like to replace a row/bike with a run, you may

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