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200 pushups much earlier in the day then: C+P Ladders 32kg 4,4,3,3,2 breaks between rungs and ladders C+P Ladders 24kg 4,4,3,3,2 breaks only between ladders VPP 16kg 2x15, 1x8 pause and stretch at top of last rep sprinters lunges 20:10 - rest in plank 6 rounds