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Day 1 - Strength & Conditioning (3rd-8th Sep)


6min AMRAP

4 inch worms

10 lunges and twist

12 squats

(Repeat sequence for 4 minutes. Move slowly with focus of opening up the legs for the front squats)

Back squats








8 E/L Single leg step ups (hold weight beside leg and do not alternate each step up. Switch legs after the 😎

Rest 1:30min b/w


15 Emory Barbell RDL

8 goblet squats

X4 rest 1min b/w

20 weighted lunges (DB in each hand)

25 calf raises (in back room, light weight)


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