Deadlift
3 sets
on the 3mins
4 reps @80%
Barbell Cycling
4 sets
8 BBJO 24/20
6 TNG power cleans 185/125
4 Front Squats 185/125
rest 2:30
Assault Bike Sprints
10 sets
:10 all out sprint
:50 easy spin
Buns of Steel
2 sets
10 single leg glute bridge each side
10 GHD hip extensions
8 weighted good mornings
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