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A. Back squat – We are going to play with a little something called a 20 rep max back squat for a few weeks. If you haven’t done one of these before, they are fun*. A good place to start with these is in the 55-60% of 1 RM range.

(*Your definition of “fun” may vary.)

B. 8 minute AMRAP of:

10 shoulder touches per arm

10 Russian KB swings

10 burpees.

C. 4 max effort arch holds or rocks.