| 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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