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A. Tempo Back Squat – Heavy Double; tempo on the first rep, 5 second decent on the first rep, do not go for a max.
B. “Dr. Kenneth Noiswater”
2 Rounds Each(set up same as last week)
Alligator walk 50′ or bear crawl
Single Arm Overhead Walking Lunge step Right Arm@53/35(length of rig)
Shuttle Run(length of rig down and back)
Single Arm Overhead Walking Lunge Step Left Arm@53/35(length of rig)
Alligator walk 50′ or bear crawl

Alpha – as written
Bravo – lunges@45/30# DB
Charlie – Lunges@30/20# DB
Delta – Overhead Lunges with a plate

C. Extra Mid-Line
Suitcase carry – 50′ x 3 each side, by feel
Pallof Press in jerk stance – 10 each side x 3, use blue band, leg closer to the rig in the one in front, make sure your front knee is behind or in line with your heel