.

Benchmark Saturday DIANE + 9.6.18 (GW)

PR0/ROOKIES: For time 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups. Cash Out 800/600 m Run,100 DU/200 SU.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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