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MONDAY 10.7.19

LIFT 
Back Squat 
After a few warm up sets complete:
Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set.

*Your 85% set should 5-7 reps and then you should get another 5-7 on the burnout set. Score is the 85% set. 

**SUPERSET with weighted 1:00 Planks. 45/25 plate on your back.

METCON
15:00 EMOM
1) 15/12 Cal Row 
2) 20 Wall Balls 20/14
3) Max Russian KB Swings 70/55
Score = Total Swings 
*If you move quick, this is a lot harder than it looks ;)

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