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211109


Weightlifting Strength

Front Squats

Every 2 mins

3 reps

5 sets

same weight @70-80% of your recent 1 RM


Sam’s pick of the week

Accumulate for quality

100 Bicep curls

100 Skull crushers

partition as needed


Metcon

For 18 Mins

1 min run

1 min bike

1 min row

Sam’s pick of the week

Accumulate for quality

100 Bicep curls

100 Skull crushers

partition as needed


Metcon

For 30 Mins

1 min run

1 min bike

1 min row

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