LIFT + MOVE
Back Squat Deload
Every 4:00 x 4 Rounds
5 Back Squats
10 DB Bent Rows
50 Doubles
Round 1) 40%
Round 2) 50%
Round 3) 50%
Round 4) 60%
**AHAP DB 10 each arm
**Quality over speed please
METCON
12:00 AMRAP
8 Front Rack Lunge 95/65
8 Wall Balls 20/14
8 Cal Row
**Add 2 reps each round
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