1) Take 10min to work up to a 1RM pause front squat 7sec at bottom 15 sec at top then

3x3 @80%

2) Death by OH walking lunges 45/25

First minute 1 lunge, second minute 2 lunges, third minute 3 lunges etc...

Once you can no longer complete the prescribed number of reps in your minute immediately complete a 

3Min AMRAP of burpees.



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