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1/10/24 front squat

Warm up

1 minute bike forward

1 minute backwards

5 wall facing squats with a pause

Then

5-1 of each with an empty barbell

Deadlift

Row

Front squat

Strict press

Back squat


Strength

Front squat 3x4

Then

20s of

Strict press

Deadlift

Bench press


Conditioning

30-20-10

Alternating db clean n press (L+R=2) 50/35

Heel elevated goblet squats 50/35

Knees to elbows


 
 
 

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Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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