Warm up
1 minute row
50 second hip bridge
40 second hollow hold
30/30 second single leg hip bridge
20/20 second side plank
Strength
Deadlift-Dynamic effort
3 reps every 30 seconds for 8 rounds @ 40% heavy 2
Conditioning
ABA
A-21-15-9
Box jump overs
Weighted v up 25/10
B-400 meter farmers carry
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