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A. Back Squat – 80-85% x 3 x 7
B.WOD
Tabata Row(Accumulate as many meters as possible)
Farmers Carry 4 Min@70/53; hold on as long as possible
Tabata Sit-Up
Tabata Slam Ball over the shoulder(You must squat to pick up the ball)

There is a :60 Sec transition between movements