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Training Plan for Wednesday November 28th 2018

over the course of the hour complete

A1) turkish get up

- 5 sets of 2/2

A2) deadhang hold

- 5 sets of 20-60s

A3) russian KB swings

- 5 sets of 20

B1) 10 min air bike - record avg watts and cals
B2) 2km row - record - avg watts and time

C) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch


- climb in weight during turkish get up
- coaches will assign heats and start times for part B)
- goal is to get the other work from part A) done over the remainder of the hour
- complete one exercise from part B) and record avg watts on white board and time in Train Heroic