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Dynamic Warm-Up – Mobility Prepare  for..

Back squat
10x Male @ 135 Female @95  *Scale 115-205/ 75-165 or 95-185/55-145

A.Strength: (Teams of 2)
30 Minute E3MOM
10 sets of 10 Back squat
Men start @135-145-…225 Women start @ 95-85-…185

Goal is to climb 10lb E3MOM. If athletes reach failure drop back down to last 10 reps completed and keep squatting till finished..

*Scale 115-205/ 75-165 or 95-185/55-145
Intermediate 8 reps. Beginners 6 reps E3MOM

B.WOD (8mins)
2x Ski-Erg 1 Minute max effort for distance in Meters
3 minute rest between attempts


Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.


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