9/24/23 deadlift x 1

Warm up

3 rounds

10 kb swings (increase weight each round)

20/20 second side plank (Raise top leg)

30 second banded goblet squat hold

Strength

Deadlift-Build a heavy 1

Conditioning Rx 44/25

10/10 alternating reverse lunges 44/25 Front rack

20 kb over burpees

30 (15/15) alternating kb clean n presses 44/25

20 kb over burpees

10/10 alternating reverse lunges 44/25 Front rack

Extra credit

Reverse hyper extension 3x15

Russian twist 3x30 seconds

Barbell curls 3x15