Part A
A1- 3 x 8 Back squats- 2sec pause at the bottom - try to keep all sets at 60% of 1rm
A2-3 x 8 Push ups
Part B
8 rounds -30min cap
8 front squats GP - 85/60 OP - 105/75 CP - 135/95
8 Cal row
8 FR lunges
8 Box jumps GP - 20/14 OP - 24/20 CP - 24/20 (must jump)
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