General Warm-up
Then..,
EMOM x 10:00
O: L-Sit Hold :20-:30 Parallet bars/rings/bench
E: FLR :30 + :20 90/90 Hip Flow
Then..,
Every 2:00 x 5 sets:
3 Pause Front Squats
Warm-up as needed. Pause in the bottom of the Squat for 3seconds.
Every 2:00 x 5 sets:
3 Pause Back Squats
Pause in the bottom of the Squat for 3 seconds.
Then..,
For Time:
4 rounds for Max Reps:
45 seconds Assault Bike
15 seconds Rest
45 seconds Deadlifts 135/95
15 seconds Rest
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