*If you can bring a phone! Everyone will need a stop watch.

Strength:

Tempo Back Squat (32X0):

3 x 5

This is a deload week. Select a weight that allows you to stay true to the tempo.

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Conditioning:

3 Rounds:

:30 Row, Max Effort

:90 Rest

Once the three rounds are completed. Start your stopwatch, the stopwatch stops when you are able to do a :07 exhale three times in a row. We will repeating this twice.