Tempo Back Squat : 3x5

Tempo Back Squat 3x5 Use the same weight for each set. Rest as needed between sets.

*Keep loading moderate to moderate-heavy. Slight increase from last week. Tempo (1111) Getting back to the Back Squat today! Slightly faster tempo than last week- still under control for all 5 reps! You are working up to a moderate to moderate-heavy set of 5 reps and staying there for 3 sets. Focus should be on a completely solid midline and crisp movement through the full ROM.

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Every 3 mins for 12 mins: Front Squats and Burpee Pull-ups

Every 3 mins for 12 mins do: 12 Front Squats, 135/95 lbs 12 Burpee Pull-ups

Today's workout is all about consistency. The weight on the barbell should be something you can hold onto for the full set without compromising mechanics and to give yourself time to chip away at the Burpee Pull-Ups.

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GDFIT30 WOD

Alt EMOM 16 mins: Dumbbell Deadlifts, 200 m, Box Jumps and Side Planks

Every 1 min for 16 mins, alternating between: 15 Dumbbell Deadlifts Run, 200 m 15 Box Jumps Side Plank, 45 secs

Rounds 1 & 3 - Right Side Plank. Rounds 2 & 4 Left Side Plank.

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