December 11th

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Warm Up

WARM UP VIDEO

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Tempo Front Squat (Week 4 of 4)

Front Squat

5 X 3 @21X1

*Rest :90sec between sets

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Uplift

AMRAP 16

6 Overhead Squats #95/65

8 Toes to Bar

6 Overhead Squats

100m Mixed Rack Suitcase Carry #40's/30's

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Cool Down

5-10 minute easy walk/bike

Seal Pose to Down Dog 1min

Couch Stretch 1min/side

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Accessory

3-4 Sets

6-8/side Elevated Plank Single Arm Row

10-12 DB Fly's

:20-:30sec Handstand Hold

*Rest as needed between sets.