Ryan & Janel 140903

Part I: Nasty Squat

5×3 Double Pause Front Squats, 

Pause for 5 seconds at the bottom and 3 seconds half way up

Part II: Kettlebell Hell

12 Min AMRAP

1 Farmer's Carry 53/35

2 Goblet Squats

3 KB Swings

Add 1 Rep Every Round

Part III: Plank

40" Plank

40" Side Plank R

40" Prone

40" Side Plank L