Warm up: 3rnds 15 sec each: jump jacks, air squats, mountain climbers, jump squats then reverse arm plank, superman, side plank left and right
Strength: Bulgarian split squats x5/5(33×1) + lateral step ups 5/5
8 front squat 80/50
8 thrusters 40/30.
1:1 work to rest with partner