strength

Squat
Strength: 3*5@75% of 3's (back off)
Hypertrophy: 3*10 @75%

accessory

3 sets of 8-12
DB step ups
Glute bridges
*reduce load from last week

workout

AMRAP 12 mins
In pairs
one in one out
10 sandbag squats
50m sandbag carry