Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
4 x 10 BB Row
3 x 10 Good Mornings
5 x 15 Hanging Leg Raises

Conditioning 5 rounds for time:
20 x SBGU
20 x Box Jumps

Abs 2 rounds:
10 x Leg Levers
25 x Crunches
14 x Russian Twists
12 x Side Bends

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