10' erg. Warm up HR max 140
Bench Press: 4x20 @ 20kg +bar
Bench Pull: 3x40 @ 5kg
Squat: Jumpies, 4 every 10s, 6 minutes.
Core: 6 minutes of 6 second back ext. Crucifix: Circlesx5, reverse curl x5, pump up x5 repeat. Supermans: 3' 45s on 15s off.
10' on the cool down HR max 140
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