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wednesday 21st of july

Strength: 12 min EMOM

1st min: 5 Strict Press @65-70%

2nd min: 5-10 Strict Pull Ups

3rd min: Single Arm Banded Rows (5 each side)


7 min Ladder

3 STOH (shoulder to overhead) 60/40kg

3 Burpees over bar


6 Burpees

keep adding 3 reps to both movements each round for 7 mins