Tuesday the 30th of October

Strength : Front Squat  every 3 mins for 18 mins 

6 x 4 

Start @ 60%,65%,65%,70%,70%,75% 

Super set with DB/KB bent over Row.

7 each side 

Conditioning: Every 3 mins for 21 mins ( 7 rds ) 

12/10 Cals Bike/Rower

20 Swings 

10 Single DB press

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