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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