February 22nd

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Back Squat

In a 15 minute window, establish a heavy 3 rep Back Squat for the day.

Record Results.

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Astonish *LIVE RECORDING

EMOM 20

Odd: Max Reps Single Arm Devil's Press #50/35

Even: 15/12 Calorie Row

*Each Round CAP at :45sec.

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Cool Down

400-800m Walk at an easy pace.

Thread the needle 1min/side

Standing Quad Stretch 1min/side

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Accessory

3-4 Sets

6-8/side Goblet Curtsy Lunge

8-12/side Single Arm Z-Press

*Rest 60sec between sets.