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Thursday the 12th of September

Strength : Press and Pull

Every 3 mins for 15 mins 

4 Bench 

6 Strict wide grip pull ups

15 Sec Hollow Rock / hold 

Conditioning : 4 rds 

40/20 on/off

Assault bike 

Burpee to target 

KB Swings American 24/16kg

Box Jump overs 

* switch every movement 

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