Strength Focus

A) Goblet Squats  … complete 2 -3 sets progressively loading to heavy working weight (RPE of 8/10), then complete 5 sets of 5 at that weight

Alternate each set of squats with

B) Bird Dog …. 5 reps each side with 3 sec pause


Conditioning Workout

Partner work – You go, I go … working for 10 minutes

4 push ups
6 ring rows
8 squats
1 lap (together)

Alternate who goes first each round

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