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Double Legs

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3 . 20 . 19

10 Super sets

3 reps Back squat ( heavy ) 80%

Straight into

6 reps thrusters ( no rack ) 50 – 60% of the back squat weight

rest between sets about 1 min.

B. 12 min ABS

3 rounds

1 min hollow rock

1 min situps ( weighted with medball )

1 min plank

1 min rest

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