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![](https://crossfitnewton.com/wp-content/uploads/2022/11/8ABB57A7-2BCD-446A-BFB4-3D79E2854731-867x1024.jpeg)
Choice One:
Deload Back Squat
5 Sets of 2 Tempo Squats
4 sec eccentric, 10 sec pause at bottom
Choice Two:
5 sets of 2 Tempo Goblet Squats
4 sec eccentric, 10 sec pause at bottom
+
Choice One:
6 Toes to bar
12 Air Squats
Run 100 Meters
Choice Two:
6 Hanging knees to chest
12 Air Squats
Run 100 Meters
Sub Bike for :30 sec