(out of the rack)
-Pause for :02 in the dip on the first rep each set.
-Pause for :02 in the receiving position on the second rep each set.
-No pauses on the third rep each set.
3-4 rounds not for time:
5-10 Strict HSPU*
10-15 GHD Sit-ups*
100 ft. Weighted Lunge (DB/KB)
*can be scaled to appropriate movement for each athlete