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Training Plan for Monday September 25th 2017


pull ups/ring rows

4 sets of max reps, immediately followed by a 30 second 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 as heavy as possible
30-90s deadbug hollow hold


2 rounds

1 min seated shoulder extension stretch
20 kneeling scap push ups