After some year without going to the gym it’s time to restart built a bit of muscle if i want to go faster. For this 1st session i took it easy just to make my body get used to this work out again
here is what i did
Leg curl and hamsring
15rep 50%
12rep 60%
09rep 65%
06rep 75%
03rep 85%
then some rope training 10x 20m focusing on technique

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