ballistic warmup
individual pressup programme
Magic 50 variation 1
5 snatch left
5 snatch right
5 swing left
5 swing right
10 burpee box jumps 21 "
(when you recover from the pressup remain in the crouched position and explosivley jump onto the box - do not stand up and jump!!)
60 sec rest
x 5
2 pood K.B scale to suit
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