5 min aerobic warm up
Focused hip mobility
2x 10 KB lunges, 10 push ups, 5 beat swing- progressing each round to t2b
Strength
I. Front squat 1RM
II. Front squat 3x1@ 94% of above. 2 min rest
Conditioning
3 RFT
400m run
20 walking lunge
10 t2b
Recovery
Easy walk or row
3x15 GH extensions
Pigeon 2 min per side
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