| Lift Box Squat 3×5 @55% superset with :10-:15 supinated chin over hold |
| Workout 10 rounds, minute on minute off 10/7 cal bike remainder of minute, max air squats if you plan on wearing a vest for murph, wear a vest here quarterfinals just move well and taper for friday! |
| Mobility 1:00 quad smash/side 10:00 easy bike 1:00 quad smash/side |
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