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Strength

Back squat-1x5 with pause, 1x20

Then build a heavy 7

Then 4x5

4 rounds-Building sets

8 db thrusters

8/8 split stance or single leg Romanian deadlifts

Hollow rocks-30 seconds

conditioning

3 rounds for time-7 minute cap

8/8 alternating lateral step jumps

50 ft walking lunges

5/50 flutter kicks