Wednesday, 9th of November 2016

A) Front squat 1 rep max

B) EMOM 30 minutes

Min 1 - 10 x Strict controlled ring rows

Min 2 - 20 x Press ups

Min 3 - 30 x Air squats

Min 4 - 40 x Double unders

Min 5 - 25 x Sit ups


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