Warm up
30 seconds of each
Superman hold
Side plank left
Aide plank right
Hollow hold
10 floor to overheads
Then 3 rounds
3 inch worm push ups
1 long jump
Strength
Power clean or deadlift-Hit a heavy 2
Then
3x1 at 100%
Strict press-5x5, increase weight each round
Romanian deadlifts-3x5
Strict pull ups-5xMax reps
Back squat-5x5, increase weight each round
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