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Training Plan for Saturday September 9th 2017


OTM 10 min

even: 1-2 rope climbs/1-2 1/2 rope climbs/3 strict pull ups/3 banded strict pull ups/20s chin over bar hold/20s ring row retraction hold

odd: 15/15s single arm plank


7 min to complete

1000/800m row C2
25 step down box jumps

at 10 min mark

7 min to complete

3 complexes of

10 hollow rocks
+ 10 tuck ups
+ 30s hollow hold


2 rounds

12 kneeling scap push ups
1 min cross leg sit per side