Glute Bridges
- · 3 x 12
Strict Pull Ups (weighted if
possible)
- · 5 x 3
WOD
25-20-15-10-5
- · Sit Ups
- · Sprint 200m between sets & to
finish
Rowing intervals
3 sets of 3 intervals
- · Sprint 30secs
- · Rest 15 secs
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