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Thursday 23rd of March

Thursday 23rd of March

Active

21,15,9

Overhead squats

3 rope pulls

 

Rest 3min

 

9,15,21

Front squats

Push press

 

8min emom

40 sec on 20 off x8

1) Russian twists

2) sit ups

 

Athletic

21,15,9

Overhead squats 40/25kgs

2 rope climbs between

 

Rest 3min

 

9,15,21

Front squats 60/40kgs

7 ring dips

 

8min emom

40 sec on 20 off x8

1) Russian twists

2) v-ups

 

Competitive

21,15,9

Overhead squats 50/35kgs

3 rope climbs between

 

Rest 3min

 

9,15,21

Front squats 70/50kgs

5 bar muscle ups between

 

8min emom

40 sec on 20 off x8

1) Russian twists

2) strict toes to bar

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