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Wide-Stance Box Squats
EMOM x 4
- 4 Reps @~65% (should feel moderate)
*Use a ~15" Box
Then, 3 sets of 2, building up to a challenging set.
*Same box now working up to a heavy set of 2. This should be heavy but not a max. Have spotters on both sides of the bar just in case.
5 RFT (10:00 cap)
10 Seated DB Strict Press (35/20)
4 Pull-Up-Bar-Assist Rope Climb Pulls / OR 2 Full ROM Rope Rows
2 Rope Climbs
125 Abmat Situps
Post Results to the whiteboard.