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Warmup 

Bring sally up air squats 

1 min hollow hold 
1 min sit-ups 
1 min knee to elbow in plank 

Strength 

Back squat 

2×10@60%
1×6@70%
1×4@80%
4×3@87.5 %

Metcon

30 wallballs 20/14
400 m run 
15 pull-ups 
3 rounds 

Say hey to Brent Upheaval! 

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