Mwod: Roll legs & upper back, Super frog w plate x 1 min/side, Couch x 1min/side, Roll chest w lacrosse ball x 1 min
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Skill: 2 ct pause squats
Squat: 2 count pause 4 x 4 reps- start with about 70-75% of 1RM
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5 rounds for metres and reps:
Row 60 seconds
Kettlebell Swings 60 seconds
Rest 2:00
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