A) 2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1
*Perform samson stretch lunge in place.
B) Front Squat
65% x5
75% x3
85% x1
80-85% x3
75-80% x5
65-70% x7
C) Every 7 Min For 28 Min Do:
15 Cal Assault Bike
15 Pull-ups
15 Kettlebell Swings (53/35)
15 Box Jump Overs (24″/20″)
HIIT – “The Gripper”
AMRAP in 18 min of:
10 cal row
100 ft Farmer’s Carry
10 DB Snatches
10 Renegade Rows
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