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01.11.2021

Warm up:

20 cal machine

3 rounds

10 shrugs

10 knee push ups

10 plank toe touches


Strength:

Emom x 12 - 4 rounds

5 temp incline push ups

30s hollow hold

10 DB/KB strict press


Conditioning:

Every 3min x 5 - 15min

150m run/ row

Max kipping pull ups

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