Strength: Paused Front Squat

Every 3:00 x 4 sets

8 Paused Front Squats @ 8/10 effort level (pause 1 full second in the bottom, no bouncing)

-All 4 sets should feel tough for the last 2 reps

Conditioning:

EMOTM x 16 Mins

1)Row/Bike x 12/9 Cals

2)12 Burpees

3)15 KBS (Russian or American)

4) Rest

*Start on either the row or burpees.. but do all 3 working minutes before the resting minute

Comp: 18/15 cals, 15 Burpees, 72/55lb KB

Fitness: 12/9 cals, 12 Burpees, 62/44lb KB

GPP: 10/8 Cals, 10 Burpees, 44/30lb KB

Health: 10/8 Cals, 8 Burpees, 30/22lb KB