18:30 Home
One arm KB press 2x8x16
Pullups 2x7x12
Goblet Squats 2x10x20
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes (arms by side.)
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes (arms by side.)
Swings 20Kg 30/30 6 minutes.
Stretch, Hamstrings, soft tissue hip and ankles.
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