Fitness and Performance

1. Front Squat
3×8@70%
(make sure you give 100% towards getting all 8 of these squats. deload day before we max next week)

2. 21-15-9
KB swings 70/53
Calories Assault Bike
(this should be super fast. so scale the kb to something you can do unbroken and hop quickly back on the bike)