Warm-up: 200m Run then 1rd of: Over-Under Barbell Hip Opener x 5 each way, then group dynamic warm-up down and back
Strength:
Tempo Back Squat @32X1
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Followed by one set of Back Squat x 3 reps @85%
Workout of the Day:
3rds for total time
10 Front Squat
10 Pull-up
100m Sprint
Rest exactly 60 seconds
Rx 115/75 Rx+ 135/95 and Chest to Bar