Paul Molloy
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Afternoon Ride
On the min 6 stations 8 rounds 7 rounds 12 cal 12 reps last round 16 cal 16 rep row wattbike box jumps power clean clean press kettle bells slam ball
Morning Ride
Weights legs squats calf’s leg raises core planks roller wheel
2000 k row 4 miles wattbike 5 sets of 10 power clean press 5 sets of 10 deadlifts
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