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Every 3mins x 3 sets
Run 200m
12 Air Squats
12 Hollow Rocks



A1: KB Cross Body Step Up; 20″ box; 6-8/steps per leg; rest 45sec.-one KB held at side & one racked. Switch arms when you switch legs.
A2: Supine Leg Lowering @3011; 12-15 reps; rest 45sec x 3  Video Here
B: Overhead Squat @3331; 2,2,2,2; rest 90 seconds (Strict Tempo is a must – these are 10sec squats each). Stabilize and stay moderate, develop your position and improve it. – we will build these in the weeks to come.
C: 3 Sets
6 Single arm DB Overhead Rev. Lunges per arm
Row 20/16 Cals @ Damper 10 tough effort
rest 1 minute
15 Front Squats 95/65- go unbroken if you can
rest walk 2mins
*choose a load that you can maintain good positions on the OH Rev Lunges meaning arm straight

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