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4/15/24 front squat/ row

Warm up

2 minute row

20 second wall facing squat hold

1 minute bike

20 second handstand hold


Strength

Giant set 1

Front squat-Building a heavy 4

Deadlift, using your 20 rep #, increase reps each round 3-6-9-etc

Strict pull ups-Max reps

Then

Front squat 3x4@90% heavy 4


Giant set 2

Barbell row-Building a heavy 4

Strict press, using your 20 rep #, increase reps each round 3-6-9-etc

Walking lunges-50 ft

Then

Barbell row 3x4@90% heavy 4

 
 
 

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