Prep
Focused glute mobility- 5 Min
8 Min AMRAP
30 seconds active bottom squat position
200m run
10 Beat swings
Strength
Strict press 5-4-3-2-1
Conditioning
3 RFT
20 Wall balls
20 Pull ups
20 Front Squat 95/135
20 Buprees
Recovery
Walk 400m
50 banded pull downs
Couch stretch 2 min per side
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