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Friday the 30th of June .


Strength : 5 Sets


4 Bench Press @70-80%

12 Gorilla rows with KB

12 Double DB Spit Squats ( 6 Each Leg)


Every 3 mins


Conditioning : EMOM x 16


1st 3 Wall Walks

2nd 10/8 Cal AB

3rd 10 GTOH plate + 5 Burpee onto plate

4th 5 Thurster 60/40kg



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