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  • Sergiy Gabbe

Friday 9 October 2020

1. Strength

Deadlift

In 15:00, complete the following work:

20 reps @ 55% (sets of 5)

16 reps @ 65% (sets of 4)

12 reps @ 75% (sets of 3)

Find a heavy single in remaining time

2. Fitness

In pairs, For Time: (30:00 Cap)

800m Run (together)


then;

(working :30 on / :30 off, switch partner style)

160 Wall Balls (9/6kg)

120 Box Jump Overs (24”/20”)

80 Toes To Bar

40 Shoulder To Overhead (70/50kg)


then;

800m Run (together)

Extras:

3 Rounds:

15/9 Cal Echo Bike

2 Pegboard climbs

*2:00 rest between rounds



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