Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups
Strength: Back Squat 10 x 1-2 @ 85%
Rest :60-:90 between sets
WOD: Tabatas, 4:00 each exercise
Sit ups
KB Swings
Supermans
Lunges
Banded Lat Pull downs
Cooldown: roll out and stretch
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