The Front Squat (with Mark Rippetoe from Starting Strength)
The last set should not be a 3 RM - leave some left in the tank.
2 x 5, 1 x 5+
20 min cap. You may also choose to do "Half-Angie" - choose the option that will allow you to finish in under 20 minutes. Intensity is one of the goals when doing conditioning, so choose . . . wisely (Indiana Jones, anyone?). For example, "As-Prescribed-Allan" can do 100 pull-ups, but it's probably going to take him 10 minutes and will involve quite a bit of resting. To keep the intensity up, Allan should go with the "Half-Angie" option.
3 x 10