Friday the 6th of December

Strength :

A) Bench Press 

Every 2 mins for 10 

5 reps @ 60%

(B) 

Every 2 mins for 10

ME of Strict Pull ups 

* use a band if necessary.

Conditioning :  10 min AMRAP

16 Swings overhead 24/16kg

8 HSPU or Seated DB press

Run 100m

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