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Training Plan for Friday December 1st 2017


A1) back squat

3 set of 10 - climbing

A2) hanging leg raise

3 sets of 20-40s

or 3RM if not complete

16 min to cycle through

- 6/6 pistols/skater squats/BSS
- 3/3 turkish get ups
- 30s front rack KB hold
- 30-60s ring dip support hold/ring push up support hold
- 1 length of plyo course


3 rounds

30s semi active squat hold
12 alternating bird dogs