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210704


Warm up

3 Rounds

100m run

10 Single arm db press

10 bent over rows

10 Stiff leg deadlifts

Strength

Push Press

10 Reps @52% 10 Reps @55% 10 Reps @58%

10 Reps @58%

Strict Press

build to 10 rep max then

10 Reps at 88%

10 Reps at 88%

10 Reps at 88%


Metcon

4 Rounds for time

20/14 Cals Assault bike (or row) (or 400m run)

10 Power cleans


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)


Extra Work

3 Sets 20 Reps Assisted Pullups

4 Sets 15 Reps Cable tricep extensions

3 Sets 15 Reps Reverse hyper extensions

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