Wednesday 8 July (17:00/18:30)
July 5, 2026
Warm-up:
3 rounds
10 Ring rows
10 Air squat
20s Squat hold
5 Jumping squat
10 Hang clean (bar)
10 Med ball thruster
Workout:
15-12-9-6-3
Hang clean (60/40)
Wall ball (10/7)
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