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Training Plan for Wednesday March 28th 2018

A1) standing DB shoulder press/ 1/2 kneeling alt DB shoulder press

- 5 sets of 10 reps - climbing (goal is all to eventually reach @45% bdywt)

A2) static bent knee hang

- 5 sets of 30-60s

B) - 2km row

- record avg watts on white board

C) 1 Round

- 2 min couch stretch per side
- 2 min shoulder extension stretch 


- standing shoulder press if mobility allows
- alt DB press if kneeling
- all sets must be sets of 10
- hold knees as high as possible with posterior tilt during A2)
- record time and avg watts on 2km row