Warm up 800 Meter run 3 sets of 10 Air squats with a 2 second pause at the bottom 10 Groiners 10 duck walks (forward and backwards) 15 Ring rows Strength/Skill Pause Front Squats 3 second hold at the bottom of the squat 3-3-3-3-3 Training (Met-con) 3…
2013 08 22