A,
Back squat week 3
1x5 @75% of Training max +10kg
1x3 @85%
1x1+amrap @95%

B,
1x20 reps
Hip trust

C,
Glute ham raises x 2 max reps
Rest as needed btw sets

D,
3 rounds for quality
Sled drag 30m
Rest 1 min
Hard effort !!

E,
Each for time
6x400m run
Rest as needed
RPE8/10
Goal : strong and consistent pace , 5-10sec of one another

F,
Every 1 min for 10 mins
Odd : 12 GHD sit ups
Even: 7 Dball ground to over shoulder @50/30