| Warmup 10:00 of 6 tempo lunges up to workout weight :20 bottom of pushup hold :30 hollow hold |
| Workout 20:00 AMRAP 10 back rack alternating reverse lunges 95/65 10 pushups 150 run |
| Cooldown 1:00 pec smash/side 1:00 calf/achilles stretch/side |
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