A.
Every 3 minutes, for 18 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%
B.
RX
Every 5 minutes, for 15 minutes (3 sets) for times:
40 Kettlebell American Swing 24/16 Kg
30 Back Squats (60/40 Kg)
Scaled
Every 5 minutes, for 15 minutes (3 sets) for times:
40 Kettlebell American Swing 20/12 Kg
30 Back Squats (50/30 Kg)
Basic
Every 5 minutes, for 15 minutes (3 sets) for times:
30 Kettlebell American Swing 12/8 Kg
15 Back Squats (30/20 Kg)
