A. Warm Up

3 rounds NFT

10m Lateral band walk/side

20 Banded Glute Bridge

20 Shoulder Taps

B. Strength

1-1/4 Back Squat

3 sets of 5 reps @ 33X1 Tempo

3 seconds down

3 seconds hold bottom

X – perform the 1/4 squat and then return to the bottom before squatting up to the top

1 second pause at top

C. Conditioning

4-5 rounds every 3 minutes

4 Front Squats 50/35s

6 Strict Toes to Bar

8 Suitcase Walking Lunges 50/35s

16/14 calorie row

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