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Friday the 6th of March

Strength : Tempo Dead lift


6 x 3 @40%

1 Sec to top of lift

2 Sec pause at top

4 Sec lowering

1 Sec at bottom


Bench Press

6 x 3

* 6 working sets to build to a heavy treble, spot each other

Conditioning : 5 min AMRAP

15 Swings Russian

15 Sit-ups


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