Prep
5 min aerobic warm up
Coach's choice dynamic
Strength
I. Front squat work to a max set of 4
II. 4 Front Squat x3 @ 91% - 2 min rest between sets
Conditioning
For time
50-40-30-20-10
Wall balls 14/20
Double unders
Recovery
Easy 400m walk
Couch stretch 2 min per side
Hollow hold 3x 1 min
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