Strength – Take 10-15 min to work up to a 2 rep max in back squat (2 rep max is performing 2 reps without racking the bar)
rest 2 min
Back squat – 4×2 @ 80% of 2 rep max
rest 4 min
Core – Plank Tabata (20 secs of work and 10 secs of rest for 4 minutes
rest 1 min then
Flutter Kick Tabata
Rest 1 min then
Superman Tabata
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