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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