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  • Chris



This week will be a de-load week. It is important that you stick to the volume scheduled.

This lower volume gives your Muscular, Neurological and endocrine systems time to recover properly and allow you the best chance to avoid long plateau periods in your training.


Kipping Pull ups, Butterfly Pull ups, Chest to bar Pull ups and Butterfly Chest to Bar Pull ups.

30 - 40 minutes


A.M.R.A.P in 12 minutes of:

6 Squat Clean and Split Jerks (drop from the top) - 60/40kg

12 Hand Release Push ups

18 Air Squats

24 Double Unders

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