Front squat:
3 x 1 @ 85-90% of 1RM
3 x 5 @ 65-70%
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then:
5 x 4 (2L, 2R) @ 50-60% of 1RM (20 total)
Rest up to :45 sec. between arms. If position breaks, or reps require interruption, adjust weight and continue.
And then:
3 minutes Airdyne (Forward)
1 minute Airdyne (Arms only)
3 minutes Airdyne (Backward)
1 minute Airdyne (Arms only)