Warm up
1 minute bike
20 second wall facing squat hold
Then
3 rounds
5/5 knees over toes split squats
5 negative pull ups
10 second L sit
Strength
Front squats dynamic effort
3 reps every 30 seconds x 10 40% of heavy 2
Conditioning
EMOM til failure (20 rounds to complete)
3 chest 2 bar pull ups
4/4 step ups
5 dips
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