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Shoulder Press, 5 sets of 3 reps
*rest 1-2 minutes between sets. Start at moderately challenging weight (~80%) and build as heavy as you are able to
21-15-12-9 Reps of Each for Time*:
- Russian Kettlebell Swing AHAP
*Run x 200m after each full set.
21-18-15-12-9 Reps of Each for Time*:
- Kettlebell Swing (70/53)
*Run x 250m after each full set (i.e. 21 kbs, 21 burpees, run 250m, then 18, 18, run 250m, and so on…)
3 x 30 second weighted plank, as heavy as possible. Partner up and help load plates