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Benchmark Thursday 27.2.20 (GW)

PRO/ROOKIES: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups. 9 min Cap. 2 min REST after the Cap then Sally Up, Sally Down Back Squat, use the same load with the Fran.

MASTER CLASS: Heavy Fran 21-15-9 Thrusters RX 50 kg, Strict Pull Ups. 9 min Cap, 2 min REST after the Cap then Sally Up, Sally Down Back Squat, use the same load with the Fran.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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