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Monday the 21st of October

Strength : Front Squat 

Every 2:30 for 6 sets 

4 reps 

* start at 60% and increase load each set. 

Conditioning : For Time 

5rds 

Run 200m 

10         OHS 40/25kg ( use plate as lunge if necessary) 

15/10   Push ups 

* Time cap 15 mins