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Friday the 15th of Febuary

Strength : 14 mins 

1 Sled Push

1 Farmers Carry 

5 Bench Press (heavy)

5 Man Makers 

5 Strict Pull Ups (add weight if possible)

10 Cals Bike 

10 Kb Step Ups 20" box (5 each leg)

Wod : For Time 

100 Double Unders 

80 Wall Balls 

40 T2B

100 Double Unders 

10 min time cap 

 
 
 

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Tuesday the 22nd of April.

Strength : Front Squat 5 x 4 @60,60%,70%,70%,75%,80% Every 2:30 Conditioning : Partner up. 20 min AMRAP 500m Ski alt Bike 1000m 50 Box...

 
 
 
Express.

PARTNER UP. FOR TIME ( TC 30 MINS) 3 RDS BIKE 40/36 CALS + 30 DB STEP UPS + 30 SIT UPS 3RDS ROW 40/36 CALS + 30 KB SWINGS + 30 PUSH UPS...

 
 
 
Thursday 17th of April

Partner: 50 min Time Cap 1000/800m Row 30 Target Burpees 1000/800m Row 30 Target Burpees 800m Relay Run (400m each) 2000/1600m Bike 60...

 
 
 
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