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Strength
Front Squats 4 x 10
(4 sets of 10 reps)
Build up in weight; or same weight across all 4 sets
Bent Over Row 4 x 10
Build up in weight; or same weight across
Plank Holds: 5 x 30seconds
POWER
Sprints on treadmill: 30sec sprint / 30 sec walk (10 rounds)