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Friday 13th Oct

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Warm up
Hip/shoulder mobs
Squat warm up
Barbell cycling:
10mins to establish 3rm thruster taken from the floor

Mix modality aerobic session
45sec – Assault Bike 70% effort (@3km bike watts)
45sec – rest
45sec – Pullup (done is sets of 3-5reps at a time)
45sec – rest
45sec – Thrusters (done is sets of 3 @ 80%)
45sec – rest
4 Rounds