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1/15/24 back squat

Warm up

2 minute bike

30/30 second side plank

40 seconds superman hold

5/5 bulgarian split squats

6 inch worm push ups


Strength

Back squat 3x4

Then 20s of

Strict press

Barbell row

Bench press


Conditioning

For Time

100 high swings 35/25

10 burpees

80 (40/40) reverse lunges 35/25

10 burpees

60 kb goblet squats 35/25

10 burpees

 
 
 

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Circuit 1 AMRAP12 20 step ups 20/20 second side planks 200 meter row Rest 2 minutes Circuit 2 Mrap12 20 kb swings 10 v ups Ike 20% of a...

 
 
 

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