3x5 depth jump vertical 24"
Zercher squats
5x8 with 3 sec negative
75
95
115
135
155
Banded Bulgarian split squats
3x10 each leg
Blue band
3 sets
10 bb hip thrusts with 3 sec negative
20 seated Banded abduction
3 sets
Dbl db heel elevated squats
10 with 5 sec negative and 2 sec at bottom
Into
Max 3/4 squats
25s and 10 3/4 each time.
Partner wod
100 cal row
100 burpees
100 cal ski
100 cal bike
Time: 24:45
Partner: Alexandra
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