WarmUp
Run or Row 400m
3 Rounds
:10 HSH
8 PushUp
10 GobletSquat
1) DeadLift ** Based off 90% of 1rm
Set 1 65% x 5 reps
Set 2 75% x 5 reps
Set 3 85% x 5+ reps
2) Press ** Based off 90% of 1rm
Set 1 65% x 5 reps
Set 2 75% x 5 reps
Set 3 85% x 5+ reps
3) 21-18-15-12-9-6-3
KBS 24/16 kg
HR PushUp
Cool
Group

 

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