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Strength – Back squat
1×10 @ 50% of one rep max
3×8 @ 60%
Rest 3 min
Complete 10 burpees every minute for 5 minute
(one min 1 complete 10 burpees then rest for the remainder of that minute – on min 2 complete 10 burpees…)
Rest 4 min
Core – Plank Tabata (20 secs of work and 10 secs of rest for 4 minutes)
rest 1 min then
Flutter Kick Tabata
Rest 1 min then
Superman Tabata