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Tuesday the 1st of August.


Strength : Press and Pull


Bench Press


4 x 5 @70%70%,75%,80%

1 x ME @60% ( aim to get between 10-15 reps)

Every 2:30


Strict Pull


3 x ME ( aim to get 5+ each set , use stronger band if necessary.


Every 90 Secs.


Conditioning : 4 rds of 2:30 on 2:30 off


Ski 15/12 Cals + 10 Thrusters 42.5/30kg + Max Burpee over bar










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