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Training Plan for August 18th 2017

Skill/Lift:

A1) DB shoulder press

5 sets of 10 - climbing

A2) strict pull up/banded reverse pull up/ring row

5 sets of 3-10 @1212

Conditioning:

"MadLab Open Prep 1"

3 min to complete each movement, next movement can not start in until the next alotted min

0:00 100 double unders/90s of attempts
3:00 50 wall balls
6:00 40 pull ups/50 ring rows
9:00 30 burpee
12:00 20 pistols/20 skater squats
15:00 10 strict hspu/DB shoulder press/pike variation
18:00 5 rope climbs/10 strict pull ups - bands allowed

if you are not done the reps when the 3 min over move on anyway

Accessory:

2 rounds

5 reps of 5s negative push
20 banded tricep extensions