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Strength – Every min, on the min for 10 min complete either 10 back squats or 5 front squats – alternating
0:00 – 10 back squats
1:00 – 5 front squats
- complete cycle until you have done 5 sets of back squats and 5 sets of front squats
- be sure to use same weight
rest 5 min
Sumo dead lift high pulls – 5×10
- go lighter but still make it difficult
- do a set every 45 sec
rest 3 min
Core – 3 sets of each
15 Butterfly situps
20 – 4 Count flutter kicks
Side plank 30 sec each side