A) Pause Front Squats
5x3 (w/ 2sec pause in the bottom of each rep)
B) 21-18-15-12-9-6-3
front squats @ 185
GHD sit ups
C) 10 x 20 calorie row (rest 1:00 between)
D) accumulate:
1. 50 shoulder touches (freestanding)
2. 50 hollow rocks
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