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"One day this pain will make sense to you, trust the process"
DUMBBELL
29, 21, 15, 9, 5, 3
1. Power clean
2. Squat Pulse
3. Thruster
4. Sit & Reach
* TIME how long this take you & If youre on Instagram, show other players your time and the extras you are putting in.
*After completing 29 of each of the 4 exercises, perform 20 Gorilla drops, before moving on to 21 of each exercise. Once getting to the last 3 reps on each exercise & performing your last 20 Gorilla drops, hop in to a 90 second prone hold DO NOT STOP THE TIME UNTIL THE PRONE HOLD IS OVER (= final time)...note if you drop on the last prone hold.
Super hero level:
Bronze 10kg
Silver 12.5kg
Gold 15kg+
Hawk eye: 30minutes+
Batman: 25-29minutes
Aqua man: 20-24minutes
Superman:19minutes and less
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