Pause Front Squat Strength
500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R
Pause Front Squat
first find max for today, then use 75% of the daily max to do:
3 sets and 3 reps
hold 7 seconds at bottom and 15 seconds at top
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