PWR

S W/U

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2 Rounds:

30m duck walks

15sec squat sit

30m walking lunge

15KB goblet squat

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work to heavy:

back squat:80%+

* in 5-6 sets; rest 3-5 min between sets

reduce weight to 50-60%

max effort back squat (up to 20 reps)

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3 round super-set

10 bulgarian split squat

15 reverse hyper

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50 frog pumps