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Training Plan for Thursday July 27th 2017


20 min to cycle through

30m suitcase DB/KB lunge - 55-65% bdywt
30 wall ball chest pass
10 bent over barbell rows - 60-70% bdywt
1 rope climb/2 half rope climbs/4 rope lowers


"Navy Blue"

12 min to complete max reps of

400m run/350m row C2
rest 1 min


2 min dowel sit
4x10 ankle CARS