Monday 11/4

Strength Front Squat 6 Sets, rest 1:00-2:00 Set #1 - 3 Reps @ 80% Set #2 - 1 Rep @ 83% Set #3 - 3 Reps @ 80% Set #4 - 1 Rep @ 86% Set #5 - 3 Reps @ 80% Set #6 - 1 Rep @ 89%

Conditioning 3 Rounds, resting 1:00 between: 24/18 Calorie Row or 18/14 bike 12 Front Squats (115/85) 8 Single Arm Dumbbell Hang Clean and Jerks 50/35# (alternate every rep)