High bar squats 3x8 @ 145,155,165
Reverse Lunges 3x6 each leg @ 45,65,70
Speed Sumo dls 6x2 @ 160, 45 sec
Snatches 2@45, 1@55,60,60,60
Pallof presses 3x10 each side w bands
Adductors and abductors w ball and bands 2x30 sec each
Rowing intervals 30/30 10 total
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