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NAVIGATION

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Wednesday July 25th 2018

July 25, 2018

A.) warm up: 

:60 seconds Couch stretch 

:60 seconds banded pigeon stretch

:60 second super front rack 

B.)Warm up: 500m row

Then

Oh wall squat therapy

4 sets of 3 reps

:3 second pause at 1/4 squat, 1/2 squat, and full squat

 

C.) Front Squat 5x5

(This is week 2 of our strength cycle, so you should be looking to add 5#s from last week,  the goal is adding 5 pounds per week for as long as possible, if you are still not proficient with the front squat, you will back squat)

 

D.) for time:

"Karen" 

150 wall balls 20/14

(Scale reps and weight as necessary) 

 

E.) 5 min cool down row/mobilize 

Have fun, work hard, work smart, get strong, and #Trusttheprogram 

Coach Joshua 

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