3 x 10 hip ext
3 x 10 GHD situp
10 x 2 box squats @ 70% + 20kg chain
3 x 3 squat @ 80% + 20kg chain
6 x 1 deads + blue band from deficit @ 70%
3 x 3 deads @ 80% + blue band from deficit
forward sled drags - start with an empty sled and keep adding 20kg plates to it for 60m drags until you fail
Backward sled drags - same same but backwards
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