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Wednesday, 9 August 2023


Conditioning: For time

Every 3:00 (7 sets)

12/10 Calorie Assault Bike (Echo 10/8)

12 GHD’s Or V-Ups

9 Back Squats (155/105)


Accessory: Toes to Bar

Advanced:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise

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