Warm up- Couch stretch- 90 seconds per leg 30 over head squats with PVC and with a 1 second hold at the bottom.. perfect squats 30 pass throughs Strength Front Squat- 8,8,Light 5,5 moderately increase weight 3,3,3 Heavy heavy 1,1,1 Go for a 1 rep max Wod 14 Minutes 10 Front rack lunges in place...Read More
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