4x
:20 easy/:10 hard efforts
10-1 lateral band steps
10-1 fwd/back steps
20 Banded squats
20 banded glute bridge
20 Banded wall sit adduction
10 Pause cossack squats
then..,
TEST DAY!!!
Back squats (13:00 cap)
Strt at 50% and con’t to build to 3 rep max.
@15:00
Every :90 x 3
3 Reps from 3RM
@90-80-70%
then..,
For time:
2 Rounds
25 burpees **
100m farmers carry db/kb
50/30 pushups
** Rx over db
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