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Friday 1/29

Strength Back Squats - 10:00 EMOM

Every minute perform 3 reps.

Increase weight every 2:00

Min 1+2 = 65% of 1RM

Min 3+4 = 70% of 1RM

Min 5+6 = 75% of 1RM

Min 7+8 = 80% of 1RM

Min 9+10 = 85% of 1RM


Conditioning

“Come A Little Bit Closer”

For time:

500/400 M Row

25 Devils Press (35/20)

40 DB Front Rack Lunges (35/20)

25 Devils Press (25/20)

500/400 M Row


* Row: Set breathable pace for the first row to leave gas in the tank for DB movements. 2nd row, keep a steady pace and try to pick up speed for your last 150-200 M to finish.

* Devils Press: Short sets/short breaks for this difficult movement.

* Lunges: Save your quads and break it up from the start. Sets of 5-10's is a good place to start

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