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Friyahhh12232022

Warmup


CORE -

TABATA

DEADBUGS

BIRDOGS


Choice of FS or OHS based on limiter/priority.


Front Squat

Set 1 – 4 reps  @ 80%.

Set 2 – 4 reps  @ 90%

Set 3 – 4 reps  @ 95%

Set 4 – 4 reps  @ 100-105%

*% based off 5 RM


For time:

5-4-3-2-1:

Rope Climbs / floor/ strict pu

100ft Farmers Carry @ 53/35lbs KBs

15 Box Jump Overs @ 24/20"

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