Warm up: 2 Rounds: -12 Alternating Lunge w/twist -10 alt. Squat Rotation -:30 second Plank hold 2 Rounds: -5/5 Bird Dogs -5/5 Fire Hydrants -10 Cat/Cow iterations Build: Tempo Front Squat: Every 3:00 x 4 sets: 8 Front Squats with a 33X3 Tempo A full set takes close to 90 seconds.. choose a weight you...Read More