A: 4 Sets of Front Squat @22X2 x 4-6 reps Rest as needed - TopicsExpress

A: 4 Sets of Front Squat @22X2 x 4-6 reps Rest as needed between sets B: 4-5 Sets of 60 sec Kettlebell Swing (53#/35#) 30 sec Alternating Lunge Steps 60 sec 2-KB Front Rack Hold (you choose) 30 sec Push-Ups 60 sec Step-Ups 30 sec Side Bridge, left 30 sec Side Bridge, right 60 sec Rest Just the Tip Just a reminder that the tempo training is explained in the FAQ section of this page. So brief yourself on it if you need to. For B: Make your changes from one station to another quick and smooth. No more than 3-5 seconds to change is ideal. When performing the 2-KB Front Rack hold you hold a KB in each hand, chest high, with your fingers interlocked and your elbows tucked into your rib cage. You cannot elevate your elbows and arms so as to rest the KB’s on your shoulders. Keep your arms down and tucked in. If it feels to easy then you’re not doing it right.

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