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Warm Up
3 Rounds
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
3-2-1 Band X Walk

Met Con
EMOM 12 (4 rounds each)
A) 3 Seated Box Jumps
B) 6 Broad Jumps
C) 8 Heavy Russian KB Swings (scale up to double KB)

Strength
Box Squat (35 min)
Prep: 1×5 w bar, 3×3 working up
Work: 3-3-3-2-2-2 working up

Partner Met Con
400 M Farmers carry*
50-40-30-20-10 reps of:
OH Plate Lunges
V-Ups

Reps can be divided between partners at will, but complete all 50 OH Lunges before moving on to V-Ups, etc.

Buy out: 5 KB Goblet squats (per partner) for each beak in 400 M Farmers carry (so if you switched 12 times, 12 rounds of 5 Squats each.

Mobility
Band Hamstring Series

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