Kenzie
Workout of the Day
A.
Front Squat w Tempo
Every two minutes, for 12 minutes (6 sets):
4 *tempo* reps at 65-70% of 1RM
*the tempo is 33X
(3 second decent, 3 second active pause in bottom, Xplode up x 4 reps)
B.
For time:
48c on Assault Bike
36 Back Rack Reverse Lunges (155 / 105)
24 Bounce Back Burpees Over the Bar
Ladies: 36 calories
Masters: 115/ 75, burpees
Rx+ 195/125