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Friday the 15th of November

Strength : 12 mins 1 Sled 1 Carry 3 Man Makers 5 Front Squats 5 Strict Chins + 5 dips 

Conditioning : 5rds for time 

10 GTOH 20/15 kg plate 

10 Overhead Lunges with plate 

10 Burpee onto plate 

Core : 4 rds not for time 

10 sec Hollow + 10 Reverse crunch + 10 Russian Twist + 10 sec Arch 

 
 
 

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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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