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Training Plan for Wednesday July 12th 2017


Skill/Lift:

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

Conditioning:

16 min - with a partner complete

200 cal row C2
175 wall balls
150 tuck ups

Accessory:

2 rounds

25 seated banded rows
25 banded pull aparts