Example Protocols Covered
Front Squat (5 x 4) 75-80%
*rest 4:00 b/w sets
*first 2:00 of rest on AirBike
25:00 AirBike @ 60-70% Effort
-At 5,10,15,20: 5 Front Squat 70-75%
4 Sets:
-20 Calorie AirBike
-5 Front Squats 66-70%
(rest 1:3 b/w sets)
*aka: if set takes 1:10, rest 3:30
3 Rounds for Time @ 85-90% Effort
-35 Calorie AirBike
-8 Front Squats 60-62% – no rack
