Quad Lock

20 Rep max Front squat
Every 2 minutes for 5 sets
Set 1: 10 reps empty barbell
Set 2: 10 reps light weight
Set 3: 5 reps moderate weight
Set 4: 5 reps at 20RM weight
Set 5: 20RM

Quad Lock
Every 2:15 for 5 sets:
12 Toes to Bar
12 Front Squats 95/65#
Max Effort Row (Or Bike) Calories in remaining time
Score= total calories

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