Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 DB PP, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Sit in bottom of squat for 1:00 x 3

Advanced

Back Squat - After warmup, 5X5 straight sets, add 5-10 # to last week
OH Press - After warmup, 5X5 straight sets, add 2.5-5 # to last week
5 Supersets with 1:00 rest
    GHD Hip Extension x12
    10 Med Ball OH Situps (20/14)

Intermediate

Back Squat - After warmup, 4X5 straight sets @ 7 RPE
OH Press - After warmup, 4X5 straight sets @ 7 RPE
3 Supersets with 1:00 rest
    GHD Hip Extension x8
    10 Med Ball OH Situps (14/8)

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