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Friday 1st February 2019

5 sets:

3 Front Squats

6 Back Squats

1st Set: 50% of 1RM Front Squat

2nd Set: 60%

3rd Set: 65%

4th Set: 65%

5th Set 65%

Keeps sets as close to every 2 min as possible. ie. lift at 0:00 then 2:00 then 4:00 etc

With a running clock at:


Run 800m (record time)


Run 400m (record time)


Run 200m (record time)


Run 100m (record time)

Extra Gains


3 sets - 1 min rest between each

15/12 Cal Row

15m DB Front Rack Lunge 22.5/15kg (Open standards) (turn around at 7.5m)

15/12 Cal Row

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