CP Full

A. Deadline: heavy single

B. Deadline: 4 x 4 @ 80% of heavy single  

C. DB weighted walking lunges @ 40X0: 8/leg x 4; rest 3 minutes

D. Weighted, anchored sit ups: 4 x 15; rest 1:30

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PWO:

Balanced pro/cho/fat meal at least one hour after your training session (especially you rooster crew folks)