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Training Plan for Thursday March 5th 2020

A) 3 rounds

- 5/5 landmine single leg RDL

- 10-30s dead-hang

- 20-40s plank hold
> bent elbow
> straight arm
> rings
> single arm
> single arm ring

B) every 2 min for 12 rounds

00:00 - 6:00 - 12:00 - 18:00

- 1.1.1 deadlifts @3113 (55-55-65-65-65%)
+ 20 banded glute bridges

2:00 - 8:00 - 14:00 - 20:00

- 10-30 cal bike

4:00 - 10:00 - 16:00- 22:00

- 25 unbroken reps of DB floor press

C) 3:00 min to complete max reps of

- cal row

:30s rest

3:00 min to complete max reps of

- burpees

D) Accessory

- 2 min wall traction
- 8/8/8/8 wrist CARS

Notes:

- stand on outside leg and hold barbell with opposite hand during RDL
- use plank variation that allows for the best position and the greatest amount of time
- focus on tempo during the deadlifts
- aim to work for approx 75s on bike
- be sure to complete all floor press without breaking
- RPE of 9/10