PAUSED FRONT SQUATS/RDLS & "ABS OF STEEL"

A) Strength:

1) EMOM 8:
3 Paused Front Squats @ 65-70%
-2s pause on each rep

2) EMOM 4:
5 RDLs @ same weight as Front Squat

B) WOD:

"Abs of Steel"

For Time: (12:00 Cap)

Buy in:

50 Toes to Bar (S = Hanging Knee Raises, Sit-ups)

- Then -

50 Front Rack Lunges Total (Rx = 115/75, S = 95/65, 75/55, Light DB Lunges)
*Every time you drop the bar, complete 10 Bar Facing Burpees (S = Regular Burpees)

Rx+ = (135/95)

C) Glutes + Hams:

Accumulate:
100-150 Banded Pull-Throughs