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Training Plan for Friday November 9th 2018

5 sets

A1) without breaks complete

20s side plank L
20s side plank R
20s front plank

A2) 3-10 reps of

i) deficit strict hspu
ii) strict hspu
iii) standing DB shoulder press
iv) push up

A3) pull up variation

- 6 sets of 3-10

B) every 3 min for 4 rounds

- 250/200m row C2
- 15-25 consecutive wall balls - 6% of 3RM front squat

C) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch


- choose pull up variation that allows maximum shoulder retraction