Hot Tamale

Hot Tamale 

Score Type:: Total Time

"One does not quit playing because they grow old; they grow old because they quit playing." 

1) Strength:9 sets of 1 Tempo Front Squats There are 3 pauses in each repetition
3 second pause at parallel, 3 second pause in the bottom, 3 second pause at parallel.
Sets 1-3 - 1 rep @ 50% 1RM Front Squat 
Sets 4-6 - 1 rep @ 55% 1RM Front Squat 
Sets 7-9 - 1 rep @ 60% 1RM Front Squat 
2) "Hot Tamale" 
For Time:
800 Meter Run 
30/21 Calorie Bike 
25 Burpees 
20 Clean & Jerks (115/80) 

For run: 
1K Row
60/40 Assault Bike 

For Row:
30/20 Calorie Assault 

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