6/8-13

20min variety lifts card format, 15min run, than a quick dip in the sea

  • Jokers, Aces: 45kg sandbag shouldering x1 e.s
  • Kings: 1 leg Hip thrusts with sandbag @20kg x5 e.s
  • Queens: double swing outside knees @2x22kg x10
  • Jacks: get up sit up @12kg x10
  • Hearts: 1 arm row @22+12kg e.s
  • Diamonds: Ice skaters e.s
  • Spades: Bulgarian bag spins @17kg e.s
  • Clubs: Reverse lunge from deficit with 17kg e.s
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