12.5.19

A. Warm Up

3-4 Sets

6 Kang Squats (barbell loaded)

8/leg Drop Lunge (Bodyweight @ 6-10″ height)

10 Banded Hip Thrust + 20sec isometric hold at top of 10th rep

B. Strength

Overhead Squat

3 sets of 5 reps @ 5151 tempo

C. Conditioning

12 minute amrap

6 burpee box jump overs 24/20

12 thrusters 95/65

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