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7/28/17 C2405 "Friday We Squat!"

July 27, 2017

WU - Coach Led 0:00-10:00

 

BACKBONE 10:00-35:00

Back Squat

1x10@40%

1x7@50%

2x5@60%

1x4@70%

3x4@80%

1x3@90%

1x1@95%

Find Max for Day

 

AMMO 35:00-45:00

3 Rounds

8 Box Jump & Stick in 1/2 Squat 24"/20"

8 OH MB Slams 8-14lbs

8 Explosive Push-up onto Wall/plate

 

DEFENSE 45:00-55:00

3 Rounds

:45 Hollow Hold

12 Weighted Back Extension @10% Deadlift

12 DB Front Raises (use a challenging weight)

 

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