1. Work up to 5RM front squat
2. Take 90% of weight from a and use for
EMOM for 10 minutes, 2 front squats
3. 3 rounds, not for time, of;
10 hip extensions
10 C2Bs
30 second handstand hold
10 GHDs
10 ring dips
4. Accumulate 1 min each side of paloff press w/bent knees
5. 3x40 second plank
3xacumulate 40 seconds of holding a hollow position
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