5x3 Pause Front Squat Strength
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.
1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.
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