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Workout 4.1.21

Warmup
8:00 of
3 1 and a quarter hip thrusts up to first weight
10 leg abducted rocks/side
10 wrist curls (empty bar)/direction
Accessory
3 sets of
10 1 and a quarter hip thrusts
:30 sumo squat hold (can add weight if easy)

Start a new set every 4
Workout
4 rounds–4:00 work, 1:00 rest
150 uneven farmer’s carry 24/20, 16/12
25 air squats
max distance row

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