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Wednesday 09152021

Warmup

Emom 8

  1. 10 cal row /bike

  2. 5 burpee Touch Bar

  3. 15 Russian kb swings

  4. 10 wall squats

Core / activation x3

10 dead bugs

10 bird dogs

10 banded walks

:30 ankle mobility (kb on knee)

STRENGTH

Front squats

3@80

3@80

3@82

3@82

Back squats

Every 2:00 min

8 @70

8@75

8@80

8@80

(Scale back if needed )

Amrap 10

12 floor press 50/35

12 bent over rows 50/35

10 z press 45/35 bar

Max free standing Hs hold / wall / plank on hands

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