"30, 20, 10" Workout
Strength/Skill
Pause Back Squats
10 x 3 @ 65% of 1RM
3 sec Hold at Bottom
1st 3 Sets are Warm-up to your 65%
WOD
AMRAP 12
30 Front Rack Lunges 115/85
20 Pull-ups
10 Burpees
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