4/19/23 deadlift 10x3

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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