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6/25 Full body work in 30 min

Hypertrophy Sunday


warmup :: 2x

20 Air squats

10 pushups


10 min AMRAP x3

Each group works for 10 mins then we switch. Aim to do at least 4 rounds of each exercise within the 10 mins.


Group A: Glutes

8 - DB hack squats

8/8 - deficit split squat (front foot on 45 plate)


Group B: Upper Body

8 - Bench DB chest press

8/8 - Bench DB Chainsaw rows


Group C: Abs n Cardio-ish

30 - mountain climbers

20 - hallow rockers

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