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Back Squats, Seated Box Jumps, Front Rack Reverse Lunge, Row, Front Rack Carry, Bird Dogs, Single Leg RDSs


Speed Back Squats with 1 count pause: 5×5 @ 55-63%, every :60.

Seated Box Jumps: accumulate 15 jumps up to a challenging height.  Rest as needed

Front Rack Reverse Lunges: 4×6 each, Rest :90.


Row 500 meters, For time.


4 rounds, minimal rest:

50 ft. Front Rack Kettlebell Carry

10 Bird Dogs (5 each leg with 2 count pause)

5 Barbell Single Leg Romanian Deadlifts each

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