| Warmup 3 rounds, increasing intensity each round: 10 russian swings 10 goblet squats 10 burpees Then go through a front squat warmup |
| Workout 30:00 EMOM Min 1: :10 front rack hold (above your next weight) Min 2: 1 Tempo Front squat–build heavy Min 3: 3 strict dips–band or weight as necessary to make this challenging |
| Cooldown 1:00 couch stretch/side |
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