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Training Plan for Saturday December 30th 2017


A) bench press

work to 10RM for the day

B1) DB floor press

5 sets of 10 @70% of A)

B2) banded pull throughs

5 sets of 20


"Kill a Word"

every 5 min for 4 rounds

2 rounds

15 step down box jumps
15 pull ups/ring rows


2 rounds

3 wristies
4x10 wrist CARS