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STRENGTH DEADLIFT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS METCON 21 – 15 – 12 – 9 RX: KETTLEBELL SWING 24/16 Kg PULL UP INTERMEDIATE: KETTLEBELL SWING 20/12Kg BANDED PULL UP BEGINNER: KETTLEBELL SWING by feel RING ROW CAP TIME 12
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