Warm up

3 rounds

5 kB arm bars

1 TGU

5 windmills

5 oh lunges

5 fr curtsy squats

TGU

Strength

Single leg rdl with barbells

5×10 each leg

Banded prone hamstring curls

5×25

Wod

15 minute infinity ladder

Hang snatch

Burpee bar hop

Oh squat

Burpee bar hop

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