A.) 10-12 minutes to complete 5×3 Front Squats at 70-75% of most recent 1 rm back squat
B.) 1,000 m Row
Rest 4 minutes
1,000 m Row
*Can Partner up for bigger classes and have athletes switch back and forth.
Should equals about 1:1 work/rest ratio
**Also can give option to run or bike equivalent.