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Training Plan for Friday April 19th 2019

A) max reps with a partner trader rounds - 10:00 min on 2 min off

00:00 - 10:00
- 12/8 cal bike
- 200m run (if unable to run bike 20/16 as your round)
10:00 - 12:00
- rest
12:00 - 22:00
- 20 wall balls
- 20 med ball alt reverse lunges
22:00 - 24:00
- rest
24:00 - 34:00
- 15/12 cal row
- 12 step down box jumps
34:00 - 36:00
- rest
36:00 - 46:00
- 15 ground to overhead - plate only
- 15 sit ups

B) Accessory

- 10 banded supine no money drill with 3s pause
- 10 prone Y's

Notes:

- choose partner of similar strength and size
- suggested RPE of 7-8/10