STR

S w/u

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30s Banded Monster Walk + 10x Banded OHP + 5x Squat Press (10s hold)

3 rounds, rest as needed

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Back Squat

4x6 @ 70-75% of 1RM

3-5 min rest

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Superset of 3 sets:

DB Step-up 15 e. @ RPE 8

30s Rest

DB Seated OHP 10-12 @ RPE 8

30s Rest

Repeat

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Frog Pumps 3 x 30 reps

20s Rest