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Training Plan for Friday September 16th 2017


pull ups/ring rows

4 sets of max reps, immediately followed by a 30 second overhead/upright lat stretch
- 60s rest between sets"


18 minutes cycle through the following:

3 weighted box jumps
6-10 DB 3-point row
15m sled push - AHAP
30-90s deadbug hollow hold


2 rounds

25 seated banded rows
25 banded tricep extensions