general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace BTN stretch x 60 seconds each side

sandbag BTN walking lunges x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 8/8/8 reps

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 20 reps

dumbbell step ups x 20 reps

 

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