Sweat&Pump

4 sets:

  • 1-min bike (“talking pace”)
  • 10 front squats @ 75%

(holding grip, 2 second pause@ top locked out position & regrip, if needed)

◦ rest :90

3×5: front squat @85%

  • rest 2-3 min between

15-min amrap (infinity ladder)

3-6-9-12-15-18-21…….

  • wall ball
  • cal ski/row
  • pull ups

optional cash-out: (2-4 rounds)

  • 8 each concentration curls
  • 10 dips (bench)
  • 12 total db front raise/lat. raise