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Front Squat: same as back squat last week.

5x6 Pause 1 second in the bottom, no bounce out. stay engaged.

Directly after each set.. 5 HIGH box jumps, build every set if you want.


3x not for time

7-10 Strict HSPU

25 ft walk with 3 obstacle weave (you can use plates, foam rollers, kbs as obstacles)


For Time:

25 DB Thrusters 50/35#

30/25 Cal Row

25 DB Front Rack Lunges 50/35#

30/25 Cal Row

25 DB Front Squats 50/35#

Accessory: 3x

7/5 Strict Chest to bar Pull ups

15 GHD sit ups with no leg ext for momentum

45 sec/ea side plank rotations

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