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Friday the 20th of September

Strength : 16 mins 

1 Farmers Carry 

1 Sled Push 

1 Length DB lunge Overhead Carry 

5 Strict Chins 

5 Bench 

10-20 Sec Ring Support hold 

10-20 Sec Handstand Hold 

Conditioning : For time 

18/15/12/9

Row for Cals 

HSPU/HRPU 

* Time cap 6 mins 

Core : 3 rds 

20/10 off

Dynamic plank with wall ball 

Leg raises 

Russian Twist 

 

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