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