🔺Warm Up
10/9/8/7/6/5/4/3/2/1
Shuttle runs
Plate ground to overhead -5kg/10kg
🔺Workout
21/15/9 of each
Deadlifts - 50kg/70kg or more (in good technique)
Strict press - 20kg/30kg
400m run
🔺Cool down
5-10 mins stretch
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