Friday the 30th of September.
Strength : Deadlift
5 x 4 @ 70% . Superset with 8 2 x DB RDL
Every 3:00
Conditioning : EMOTM x 12
1st Round of Macho man ( 3 PC, 3FS,3 STOH) 65/45kg
2nd 10 Box Jump overs
3rd 40 Double unders or 60 SS
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