Lift and Abs

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3x10 @60% of: 

Front squats

Bench press

Cleans

 

3x15 weighted sit ups

3x15 oblique crunches each side

3x15 Russian twists

3x30sec hollow rocks

3x30sec planks

 

PT

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1 lap

15 dips

25 pull ups

200m farmers carries

50 air squats

200m walking lunges

1 lap

15 burped pull ups

20 knees to elbow

15 toes to bar

20 kettlebell swings

1 lap  

 

3x10 GHD sit ups

3x30 sec plank

3x30 sec hollow rocks

3x10 weighted sit ups

3x10 side crunch each side

10 Russian twists

Run and Lift

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2 mile run

 

3x6 bench press

3x6 incline bench press

3x6 decline bench press

38 dumbbell bench press

3x8 dumbbell Incline bench press  

3x8 dumbbell flys

3x8 incline dumbbell flys

 

3x5 @70% of: 

back squat

push press

snatch