January 30th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Back Squat Week 3 of 5

Back Squat

5 x 4 @32x1

60-65% of 1RM

*Rest 2:00 between sets

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Upfront

AMRAP 20

Buy In: 1 mile Run

20 Wall Balls #20/14

15 Toes to Bar

10 Handstand Pushups

5 Burpee Box Jumps 24"/20"

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Cool Down

600m Walk at an easy pace.

Standing Lunge Calf Stretch 1 min/side

Seal Pose 1 min

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Accessory

3 Sets

10-12 Cyclist Squats - Goblet

14 DB Lunges

30-45sec Flutter Kicks

*Rest 60-90sec between sets.