08/05/13 Warmup: 5 min airdyne + Three rounds of: 5x wall - TopicsExpress

08/05/13 Warmup: 5 min airdyne + Three rounds of: 5x wall squat 10x 1.5 air squat 5x knee tuck jumps Three rounds of: 10x push-ups 5x Hindu push-ups Then: Work up to heavy single leg Deadlift Then: 10 rounds of: 5x goblet squat @48 kg 10x ea. explosive box step ups 30 s quick steps on Bulgarian bag Then: 10 rounds 5x ea. single leg Deadlift @32 kg 10 ea. explosive lunges 30 s mountain climber Then: 10 rounds of: 10 x KB transfer swings @24 kg 10x ea. band hip twists 30 s band pull downs Then: Cool down

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