Doorbell”
3 Rounds:
15/10 Calorie Assault Bike
10 Burpee Box Jump Overs (30″/24″)
…Directly into…
3 Rounds:
12 Dumbbell Deadlifts
9 Dumbbell Front Squats
6 Dumbbell Push Jerks

Rx Dumbells – 80’s/55’s

Tempo Front Squat
6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel