“BEEF CAKE”

COMPLETE for LOAD and QUALITY 

Every 2 minutes x 16 Intervals (32 total minutes – 8 each) 

Alternate between A and B 

Front Squats (Building) 

60s Jump Rope Singles  

STRENGTH TRACK 

3-3-3-2-2-2-1-1 

@ 0:00,  Set one perform 3 reps + @2:00 Jump Rope

@ 4:00 set two perform 3 reps + @ 6:00 Jump Rope 

@ 8:00 set three perform 3 reps + @ 10:00 Jump Rope 

Continue this pattern, building the front squat until all sets are complete 

MUSCLE/FITNESS TRACK 

5-5-5-4-4-4-3-3

@ 0:00,  Set one perform 5 reps + @2:00 Jump Rope

@ 4:00 set two perform 5 reps + @ 6:00 Jump Rope 

@ 8:00 set three perform 5 reps + @ 10:00 Jump Rope 

Continue this pattern, building the front squat until all sets are complete