am – Intervals 6 x 1km Runs @ 4:30mins/km 2min Rest between
pm – Endurance 20 x Bench Press @ 60kg 20 x Seated Row @ 60kg 20 x OH Walking Lunge @ 24kg … 20 x Weighted Crunch @ 24kg 20 x Kettlebell Snatch @ 24kg (4 times through)
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