A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 5-6 reps @ 4111
Build over the 5 sets, prioritizing tempo over load. (Down 4 seconds, hold 1 second, stand up and reset.)
B. Three rounds for time of:
40/30 Calories on the Rower
30 Kettlebell Swings (53/35 lbs)
20 Hand-Release Push-ups
*Please focus on good push-up mechanics! No rolling off your belly/thighs, keep your feet together and in contact with the floor at all times.
Time cap: 20-minutes
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