11/22/22

Warm up

1 mile run

30/30 seconds couch stretch with glute activation

5/5 kot split squat

30 second hollow hold

Strength

Front squat-Build a heavy 2

Conditioning

A B A

A-1/2 mile run for time

B-EMOM3

1 front squat

10 rear delt flys

Accessory

3-5 rounds

10 ab wheel roll outs

3/3 heavy kot split squats

10 hammer curls

Extra work

1 mile run

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