7/25/17

Every 2-minutes for 12-minutes (5 sets):
Pause Front Squat @ 24X1 + Front Squat

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the five sets to your heaviest set possible within the tempo guidelines.

-then-

Complete as many rounds and reps as possible in 12 minutes of
24/20 Calories of Rower
16 Burpee Box Jump Overs (24″/20″)
8 Strict Handstand Push-Ups*

*If proficient, you may perform these at a STRICT deficit (2-4").

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