18:45 Home
Warmup
One arm press 10x13, 5x18 , 7x18
One arm row 10x17, 5x24 ,10x24
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 10x 24
Plank 120 seconds
Suitcase carry 24kg.
Mobility work in between
Stretch
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