Friday, July 18th

Warmup: 10 mins of:

10 banded monster steps,

10 banded deadlifts,

10 Ring Rows,

10 Pushups,

10 10-meter shuttle run

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Body Building: Super Sets

5 Rounds

1a: Sumo Deadlift x 8,

1b: Hip Thrust x 8,

4 Rounds

2a: GHD situps x 12-15,

2b: GHD Hip Extensions,

3 Rounds

3a: Weighted Lunge Steps x 12-16,

3b: Reverse Hypers x 12-16,

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Sellout: 40/50 Calories on Assault Bike