Pause front squat Strength
3 min DU practice
then
4 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Ring Row
banded step back lunge L
banded step back lunge R
Pause front squat
4x3 @ AHAFA
leave 3 in the tank
3 sec pause at the bottom
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