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A. Find your 1 rep max front squat.

B. 16 minutes of work, with a partner, alternating laps as you complete the movements:

1 lap farmer’s carry (2 KBs or DBs)

1 lap suitcase carry (1 KB or DB)

1 lap suitcase carry (other hand)

1 lap partner carry.

C. 4 max effort sets of stir-the-pot on an exercise ball.