Monday
The Air Fryer
30:00 minute EMOM
min 1: 3 Front Squats*
min 2: 13/10 Calorie Bike Erg
min 3: 5 Bench Press
min 4: 13/10 Calorie Ski Erg
min 5: Rest
Front Squats will be from the floor, 3 second Pause on 3rd Rep
Loads: Starting @ 70% of 1RM for both lifts and increasing to an 8 RPE
Cardio Subs:
Assault Bike: 14/10
Air Runner: 15/12
Rower: 15/12
L2: 12/9 Cals
L3: 10/8 Cals, DB Bench Press
