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Wednesday t5he 13th of April.

Strength : 5 Sets

5 Strict Pull ups ( Use weight if necessary)

8 Bent over row with Barbell

15 sec Hollow Hold or Rocks

Handstand Hold/Walk progressions

Every 3 mins

Conditioning : EMOM x 16

1st 14/12 Cal Bike

2nd 10 C2B

3rd 8 Double DB Hang Squat Clean

4th 10 HSPU or HRPU



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