Bear Canyon CrossFit – SWEAT

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Applied Strength

warmup (grab roller and hip circle band)

20 cal bike legs only

Glute activation

Backsquat: Pause Squats

5×8

3 sec pause

into

12 Back Rack reverse lunges (heavy)

(alt)

Tabata :40/:20

15 rounds

Barbell Squats (light)

Ball Slams (heavier)

Box step ups (light)

extra credit: 50 Banded leg curls