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Wednesday, February 22, 2023


A.. Take 15 minutes to complete below 

Back Squat x10,8,6,4

-you choose moderate working weight 

and build from there to a tough 4 for the day

-keep bar speed aggressive! 

B. For time

Run 400m

7 Wall walks

30 front rack reverse lunges @ 95#/65#

7 Wall walks

30 front rack reverse lunges @ 95#/65#

7 Wall walks

Run 400m


Masters

Part A

EMOM 12 min

1-Ski 30 seconds tough effort

2- weighed plank 30 seconds

3- Single Leg KB Romanian Deadlifts 6-8 per leg

Part B

4 rounds for time

14 cal bike

14 barbell bench

14 weighted sit ups

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