2 rounds:
Banded hip abductions, 10 reps/leg
Hollow hang :20
Lateral lunges, 10 reps alternating sides
Strength
3 sets:
Rear-rack weighted step ups, 6 reps/leg @ 75 lbs
Rest :30
Strict ties to bar, 8 reps
Rest 1:00
Fitness
3 rounds = 15:13
10 dumbbell strict shoulder press @ 20 lbs
15 back squats @ 85 lbs
20 burpees
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