Wednesday July 24th

A. Complete Six Sets of:
Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets, reaching a heavy double by the fourth set, and repeating that weight for sets 5 and 6.

B. Every 8 minutes, for 24 minutes (3 sets) for times of:
25/20 Calories of Rowing
10 Front Squats (175/115)
10 Burpee Box Jump-Overs (24″/20″)

HERD FIT
same as above but:
20/15 Calorie Row
10 Goblet Squats
10 Burpee Box Step Ups