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16012023, Monday

Warm up

Specific warmup will be given in class


Conditioning :

Emom x 45 x  minutes

1: 12 x 10M shuttle Run

2: 40s plank

3: 40s Assault bike ( only hands )

4: 4 wall walk

5: 12 burpees or Rest


Accessory

GHD Sit up

3 sets , 15 to 20 Reps


Hip thrust ( heavy )

3 sets , 8 reps

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