Warmup: 10 minutes

3 rounds: 20 backwards single unders/5 kb PP r&l/:30 wall sit/10 glute bridges 

Strength: 20 minutes

1a) double KB front squat w/ 3101 tempo - 4x5

1b) single leg BB deadlift - 4x6 r/l

1c) hamstring curls - 4x6 (with partner or on turf with sliding pads)

Conditioning: 21-15-9 (8:00 cap)

SDHP 75/55#

strict press

*50 DU or 150 singles after each round

Extra: tabata core

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