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BCF Main – Teen Old Skool Barbell
Front Squat (4×8)
Matthew, build to a heavy triple on front squat. With leftover time do sets of 5 for the same weight at back squat.
Dips
3 max sets
Metcon (4 Rounds for reps)
Tabata
Pushups
air squats
russian twists w/ medball
ring rows