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Strength

4 sets

1.1.1 tempo strict pull ups (X220)

Rest 15 sec between reps

Rest 90 sec between sets

*(focus on hollow body and controlled negative rep)*


( x= pull fast

2 = 2 sec pause at the top

2= 2 sec negative

0 sec pause in bottom)


Metcon

21-15-9

Push press

Burpee box jumps


RX Age 17-44

(50/35KG)

RX Age 14-16 and 45-60

(40/30KG)


RX Age 8-13

(30/20KG)

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