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SUNDAY


Strength/Practise:

Structural balance - 5x5ea walking

OH lunge

5x3ea KB Windmills

5x5 Nordic drops slow

Conditioning:

Games w.o.d "Squat clean pyramid" 0-2min 10 SC @ 60%

2-4min 8 @ 70%

4-6min 6 @ 80%

6-8min 4 @ 90%

8-10min 2 @ 95%

finisher: 3RFQ 3-5 candle sticks + 60sec plank

Big Kahuna:

Accessory work: Kneeling DB row 3x10ea + 3x5ea hanging scap squeezes + 3x10 plate front raise + 3x10 side raises


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Newmarket, Auckland

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