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A. Goblet squat 33x1 tempo, 8 x3 rest 1:30.

35#.

B. Single leg squats, 8-10x3; rest 1 min between sides.

Did this.

For time:

150 jump rope singles
25 sit ups
50 Cal row
150 jump rope singles

7:43

+

:30 sec pancake
Banded three way hamstring stretch