Warm up 3:00 banded glute activationThen20 Spiderman Lunges200m Run20 DB Snatch200m Run 20 Goblet LungesStrength 2 sets of 9 front squats Start at 60-65 percent for your first setLast set should be as heavy as possible. This strength session will be a total of 5 or 6 sets. This is how this works. Do your...Read More
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