Weightlifting: Back Squat 5x3 @83% of 1 rep max (that is 5 rounds of 3 reps)

Box Squat 5x3 @ 83% of 1 rep max


3 rounds of: (either do 3 sets of each, or perform them one after another in 3 rounds)

5-10 reps Inverted Hang to tuck roll

5-10 reps Mountain Climbers on rings

10-15 Hip and Back extensions

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