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4/4/24 front squat/ row

Warm up

2 minute bike

20 second dead hang

20 second has hold

20 second wall facing squat hold

20 second active hang


Strength Giant circuits

Circuit 1

4 front squats-increase weight each round til your work weight is hit

Max pull ups

2 wall walks/4 inch worm push ups

*once you reach the work weight, perform 2 more rounds of the circuit


Circuit 2

4 overhand grip rows-increase weight each round til you hit your work weight

2/2 pistol squats

2 wall walks/4 inch worm push ups


Finisher

Back squat 1x20


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