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Notes

Warm Up

Side pull (paddle) - 3x0:30/side

KB Squat - 3x5+5 15 seconds rest between, 16 kg kbs

Dumbell Bench Row - 3x8/side 45, 47.5, 47.5

Single Leg Siders - 2x10

Push Ups - 2x5+5, nice and slow

7:00 Assault Bike

7:00 Row.