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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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