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Warm-up X 3 Sets 

Alternating Groaners – 20 reps

Eccentric Ankle Dorsiflexions – 5/ foot

Goblet Squat Hold – 30 sec

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Fitness + Performance: 

1. Front Squat – 3 reps @ about 70%, rest 2 mins X 5 sets

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1:00 work 1:00 x 8 (4 each)
a. alternating DB Box Step Ups (50/35) – 1 DB
b. Cal Bike