09 Jan Friday, January 10th, 2020

Strength:  Tempo Front Squat
On the minute x 9:  1 tempo front squat
Tempo:  3 seconds down, 3 seconds bottom pause, 3 seconds stand
Sets 1-3: 60%
Sets 4-6:  64%
Sets 7-9:  68%
 
Workout of the Day:
“Stairmaster”
30-20-10
Row calories (female row calories are 21-14-7)
Dumbbell box step-ups (50/35)
Directly into…
10-20-30 
Alternating DB snatches (50/35)
Wallballs (20/14) – 10/9 ft
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