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06/13/2022 Jack Sparrow







A.) Tempo Front Squat (3 0 1 1)

5 x 3 @ 65% of last week's max (or estimated 1RM)


B.) Weighted Chin Ups

5 x 5 @ 50% of last week's 1RM (or estimated max)


C.) For Time [15min cap]

30 Pull Ups

30 DB Front Squats (50/35's)

100’ DB Front Rack Lunge (50/35's)

30 Chest to Bar Pull Ups

30 DB Shoulder to Overhead (50/35's)

100’ DB Front Rack Lunge (50/35's)

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