Pause Front Squats E3MOM
5 sets X 5 reps
(3sec Down, 2sec pause in Bottom, 1sec Up)
3 Sprint Rounds For Time: (18min cap)
16/14 Calorie Row/Bike or 300m Run
1 Squat Clean 165/115 RX+205/135 MRX115/75
3 Hang Squat Cleans
5 Front Squats
2 Rope Climb 15’ RX+Legless MRX 2×10’/1×15’
Rest 2min After 1st Round and Rest 3min after 2nd Round
Core Development
1min Right Side High Plank Hold
25 Hip Extensions
1min Left Side High Plank Hold
50 Flutter Kicks (2 count)
1min High Plank Hold
