10/9 WOD

Every 2 Minutes:

5 Tempo Back Squats @ 50% 1-Rep

(3 sec down, 3 sec pause, 3 sec up)

Then

EMOM - 15 Minutes

150 Meter Row

:30 Sec Hollow Hold

20 Slow Knee Tucks

30 Weighted Russian Twist

Rest as needed

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