Warm up-3 Rounds Run 200Hold bottom of the squat with and empty bar for 30 seconds5 Pull ups 5 Push upsStrengthFront squats These will be 1 and half squats. Full squat- half way back up- back down- shoot up5 sets of 5 working at around 60 percent of your max for every set Wod-Linchpin Test...Read More
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