Several Sets use as a warm up:
16 Weighted Sit-ups
12 Barbell Romanian Deadlifts
8 Pausing Barbell Rows (2 Seconds on Chest)
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FRONT SQUAT- Build to Heavy Set of 3
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AMRAP 15:
60 Double Unders
21/30 Calorie Assault Bike
15 Front Squats 105/155 M- 95/135
