Tuesday the 23rd of April

Strength : Front Squat 

3 X 6 @ 60-70%

2 X 3 @ 70-80%

1 X 2 @ 80-90%

Conditioning : Every 3 mins for 18 mins 

Run/Row 200m or Bike 400m

15 Wall Balls 

5 - 10 Strict Pull up / Horizontal row / Ring row 

Core : 3 rds 

10 Reverse crunches

10sec hollow hold

20 Russian twists 

Rest 30 secs between rounds 

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