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September 19, 2012

1) Push press
3 x 3 (100% of 3 RM)
rest minimum 2 – 3 min between sets

2) Row 750m
30 push ups
30 kettlebell swings (24/16 kg)
Row 500m
20 push ups
20 kettlebell swings
Row 250m
10 push ups
10 kettlebell swings

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