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Workout 7.3.20

Warmup
4 rounds:
1 seated vertical jump
:45 front rack stretch/side

Then spend 5:00 warming up your front rack hold to 100% of your front squat
WorkoutStrength Only Day
3 sets of: 
:30 front rack hold at 100% of your front squat (take this from the rack)

1:00 off in between rounds

Then 

3x
3/2/1 Sumo Deadlift 

First set 3 seconds up and down

Second set 3 seconds down

Last set normal. 
Cooldown
1:00 couch stretch/side
1:00 adductor smash

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