10.10.19

A. Warm Up

3-4 sets of

10 Single leg glute bridge/leg

10m Lateral Band Walk/side

10 Banded Clamshell Plank/side

B. Strength

3 sets of the following superset

Back Squat

5 reps @ 5151 Tempo

Staggered Stance KB Deadlift

6 reps/leg @ 3131 Tempo

C. Conditioning

Accumulate 2 minutes of Wall Sit

-then-

8 rounds for total meters rowed

30 seconds Row 75-80%

30 seconds Rest

*if you have to break up the wall sit be sure to only count the actual time you are in the position until 2 minutes is reached

**these are aerobic efforts not sprints

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