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Wednesday July 25th 2018

A.) warm up:

:60 seconds Couch stretch

:60 seconds banded pigeon stretch

:60 second super front rack

B.)Warm up: 500m row


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:


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


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


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