November 12th

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Warm Up

WARM UP VIDEO

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Tempo Front Squat

6 Sets

Front Squat

3 Reps @31x1

*:90sec Rest Between Sets

*Build to a moderate/heavy for the day

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Deep Sea

AMRAP 5

5 Devil's Press #40/30

5 Toes to Bar

5 Side Lunge + Side Lunge + Jump Squat

AMRAP 4

4 Devil's Press #40/30

4 Toes to Bar

4 Side Lunge + Side Lunge + Jump Squat

AMRAP 3

3 Devil's Press #40/30

3 Toes to Bar

3 Side Lunge + Side Lunge + Jump Squat

AMRAP 2

2 Devil's Press #40/30

2 Toes to Bar

2 Side Lunge + Side Lunge + Jump Squat

AMRAP 1

1 Devil's Press #40/30

1 Toes to Bar

1 Side Lunge + Side Lunge + Jump Squat

*Rest 1:00 between each AMRAP

*Start back at the top with Devil's Press after each rest period.

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Cool Down

5-7 minute walk at an easy pace.

Scorpion Stretch (Alternating) 1 min

Quad Stretch (Alternating) 1 min

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Accessory

3 Sets

12-15 Goblet Cyclist Squats

12-15 Good Mornings (loaded/banded)

*Rest 60sec between sets.