19-04/14

LC @2x28kg @4rpm x1min, 2min, 3min, 1min

GS squats @60kg x30+30+30 (rest 1min)

hip thrust w bands @60kg x15+15

TBDL @70kg x25

abs S x5, Kx15+10

Handstand 1min30

swing @32kg x30 e.s

susp row w rope x15, fat bar hand x30sec

hindu pushups x1min

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10/04-14

rope skip x20min with EMM  trap bar jumps @54kg  x3 / 1arm push x1 e.s
BG bag 17kg spins x10 e.s*3
cable training (pull aparts, double triceps, curls)