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3/25/24 front squat/ row

Warm up

30 second L hang

30 second handstand hold

30 seconds wall facing squat hold


3 rounds

3 weighted or negative pull ups

6 wall facing squats

9 inch worm push ups


Front squat 3x4

Barbell row 3x4


Back squat

Strict press

DB row


Single arm row with pause

Sled push/ pull 3x100 ft ahap

GHD sit ups 3x10

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