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Strength / Tue, Sep 9

Week 2 / Day 1 (Squat & Pull)


Warm-up

-500 Meter Row

-20 Spiderman Stretch

-20 Band Pull-apart

-20 Goblet Cossack Squats

-20 Banded Rows

-20 Barbell Front Squats


A) Front Squat Party

20 minutes to compete 5 Sets of:

-10 Front Squats (same weigth as last week)

-10 Dumbbell Single Arm Row/per arm (as heavy as possible)

-rest as needed


B) Accessory #1

3-5 Sets of:

-10 to 15 Barbell Curls

-15 Dumbbell Split Squats/each leg


C) Stretching

-1min Couch Stretch/each leg

-1min Child's pose








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lisanettleton
Sep 09, 2025

65lb front squats

30lb rows

35lb 10 barbell curls 3 rounds

10 dumbbell split squats 3 rounds no weight

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