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The weight of his body was too ... hole open up and I saw there was just one more guy to beat,” Rucker said. “I got through him; he kind of nicked my leg, but I was able to stay up.

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Stand facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides. Engage core, bend left knee, and push hips back to sink down into a single-leg squat until ...

From here, drop into a front squat, until your thighs pass parallel ... take a step forward with one leg, bending at the knee until the back knee touches the ground (B). Stand up explosively ...

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Stand facing away from the weight bench with one leg resting on it, laces down. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your ...