12 NOV: 1st Lard Removal day

Part I:  Strength Work:
  1. Bent row:  95 x 10; 115 x 10; 135 x 10
  2. Front squat: 135 x 10; 155 x 10; 185 x 10
Part II:  MetCon 1:  Countdowns (10,9,8,7,6,5,4,3,2,1)
a. Jump shrug @ 45lbs
b. front squat @ 45lbs
c. pushup @ bodyweight

Ran out of time for core work.

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