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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