Strength
EMOM x 10 minutes
1 Deadlift, across (heavy)
3 Strict Pull ups

Conditioning
Ballistic (Teams of 2)
2 rounds, 2 minutes at each station for max reps
Calorie Row
Bear Crawl
Box Jump, 24/20
Kettlebell Swing (Russian), 70/55
Prowler Push, 45/25

Only one athlete working at a time
Athletes split work however

Daily Midline
3 sets 20 sec work, 10 sec rest
GHD Hip Extension

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