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Less Quack Quack Quack and simple Strength Training Workout

Dynamic Warm-ups
Then:
60 seconds on Punch Pad Drills/Heavy Punch Bag Work+
6x KB TGU 24kg (3 each side) +
30 seconds of Double KB Clean 24kg+
20x Alternate KB Floor Chest Press Press (10 each arm) 2x24kg +
10x 10kg Medicine Ball Sprawl – to Standing Chest Pass – to Burpee +
60 seconds Dumbbell Circular Biceps Curl +
Rest 60 seconds
Complete 3 rounds
Followed by:
5 minute Rest
Then:
3×6 Koji Squat bodyweight + chains
Then:
Work upto the Straight-Legged Heavy Deadlift
Then:
2×10 Straight-Legged Deadlift 70% max
3×8 Straight-Legged Deadlift 80% max
Then:
Failure x Pull-ups
Failure for time Dead Hang
Then:
Cool down and Stretch

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Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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