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Training Plan for Friday March 30th 2018

A1) KB deadlift + farmer carry

5 sets of 10+30m

A2) ladder drill

5 sets of

- coaches choice

B) 16 min to complete

3 rounds

- 200m run (door to top of alley)
- 100m walk (top of alley to door)
- 15 burpee plate jumps - AFAP

C) - 10/10/10/10 ankle CARS


- deadlifts and carry must be sequential
- sub 200m row and 60m walk if unable to run
- box jumps should be as fast as possible
- walk is mandatory