High bar speed squats to par box. 80kgs x 2 (10 sets)
Front squats
60 x 10 (3 sets)
Pull throughs s/s Leg extensions
3 sets of 15 on each
Seated calf raises
2 sets back to back x 20 Added 15k plate
Dumbell shrugs
30s bells x 20 (4 sets)
zip it up and zip it out.
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