November 17th

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Warm Up

WARM UP VIDEO

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Tempo Front Squat (Week 1 of 4)

Front Squat

5 X 5 @42X1

*Rest :90sec between sets

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Self Preserved

EMOM 20 (Alternating)

1) 20-25 Wall Balls #20/14

2) DB Bent Row (Athlete's Choice)

3) Sit Ups

4) Plyo Fast Feet

5) Cardio (Athlete's Choice)

*:40sec max at each station. (except Wall Balls you may go over).

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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

4 Sets

6-8 I,Y,T's

6-8 Bulgarian Split Squat

*Rest 60sec between sets.