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Training Plan for Friday February 16th 2018

A) OTM 12 min

- even: 30s rowing
- odd: 15/15s quadruped offset plank hold

B) 16 min with a partner - trading off rounds

- 250/200m row C2
- 10 strict hspu/pike/standing DB press/push up
- 10 alternating single DB front rack step ups - 25% bdywt

C) 1 round

- 2 min 90-90 sit per side
- 2x30s lean and loiter

Notes:

- focus on rowing quality in part A)
- keep hips square in offset plank hold
- hold DB on chest with two arms, parallel to floor