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Wed feb 20- open prep

The purpose of today is not to make you sore for the next few days. The purpose of today is movement pattern, getting our bodies primed & working high quality under multiple different circumstances & stimuli. Let's move with purpose & move well.

Front Squat:

5x4: Start at 55% & build by quality

4 sec descent, 2 second hold

SweatFest: 13 Min Amrap:

20 Wall Balls 20/14#

15 Dual DB Box Step Overs 50/35#

50 Double Unders

Strict Work:


15/10 cals Ski Erg


5 strict Pull Ups

Rest :90sec

Core: 4 Sets

Windshield wipers x 10/side(Barbell in hand (bench press position lying on floor)

Plank knee to chest x 20 slow reps

Pallof Press (lying on back) dead bugs x 15 reps right/15 reps left

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