Weekly Warm-up 2 minutes - jog/skip/row

2 rounds of: 20 scapular push-ups 10 walking lunges/side 10 overhead squats

Part 1 Novice: Back Squat 2x5 and then 1x5+ Novice++: Back Squat 1RM Intermediate: Front Squat 1RM

Part 2 4 rounds: 60sec row 60sec rest 60sec skipping 60sec rest

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