Every Minute for 10 Minutes:
3 Front Squats @ 70% of 1RM
*These should be smooth and feel strong! Do them with some speed! Don’t go too heavy here or this will be very excessive!
Every 3 Minutes for 24 Minutes:
15/12 Calorie Row
10 Push Press (135/95#)
5 Burpees over the bar
*Take the bar from the floor. The push press should be moderately heavy. The rowing should be done before the minute mark or scale the number of calories. If the clock catches you, perform this as an AMRAP for the remaining time.