Strength l

1a) Tempo Back squat 4 x 3 (5 sec eccentric on 1st rep)

1b) BDD clam shell 4 x 15

Strength ll

Every 2 min 16 min:
3 Hang Squat Cleans

Finisher

3 RDS for Quality

5 ab wheel roll outs

15 BDD reverse hypers

20 L-sit leg taps

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