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Strength Day
5 x 5 Tempo Backsquats (4 seconds down-Explode UP/Start at 50% Body Weight and go up)
5 x 10 Hip Extensions
**Backsquats, Hip Ext, Backsquats, and on**
Rest 5 min then
20 x 1 Deadlift @ 75/50% of 1 RM (Partition any way you like)