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250914 Sunday

Strength

Front squats

Build to heavy 3 rep

5 sets 1 rep at 70-80%


Metcon

12 min amrap

5 sumo deadlift high pull 60/40

7 toes to bar

9 wallballs


Accessories

3 rounds

15-20 banded face pulls

6-10 cuban rotations

 
 
 

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260117 Saturday

Strength Front squats 5 sets 3 reps heavy Metcon For time: 60/45 cal row 40 pullups 30 wallballs 20 DB snatches 5 rope climbs 18 min cap

 
 
 

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