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Friday 10th Nov

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Warm up
OH/ hip mobility

Barbell cycling:
10mins to establish
3rm OH squat taken from the floor

Mix modality aerobic session
45sec – Row 70% effort
45sec – rest
45sec – Pull up (done is sets of 1-3reps at a time)
45sec – rest
45sec – OH squat (done is sets of 3 @ 80%)
45sec – rest