Monday

3 Front Squats @ 90% of 3RM

Rest 30 seconds

3-4-5 Back Squats @ Same Load

Every 4:00 x 3 Sets

24/18 Calorie Row

12 Dual Dumbbell Box Step-Ups

6 Shuttle Runs

Box: 20”

Dumbbells: 50/35lb, 22.5/15kg

Shuttle Run = 25ft / 7.5m out and back

Active:

Every 4:00 x 3 Sets

21/16 Calorie Row

12 Dual Dumbbell Step-Ups

6 Shuttle Runs

Box: 20”

Dumbbells: 35/25lb, 15/12kg

Lifestyle:

Every 4:00 x 3 Sets

18/15 Calorie Row

12 Alternating Box Step-Ups (Bw)

4 Shuttle Runs

Box: 20”