Front squat reps 10-8-5-10
- First and last rep of 10 about 65-70 % of 1rm max
- add 7,5-20 lbs more to 8 and 5 rep sets
- rest 3 min between sets
”12min EMOM”
- Odd: 10m Double KB Walking Lunge
- Even: Row cals
Advanced: KB Overhead Walking Lunge (24-12 kg) / 18/14 cals or +
Intermediate: KB Front rack Walking Lunge (24-12 kg) / 15/11 cals
Rookies: KB Front rack Walking Lunge (light weights / row 40 sec hard and keep cals