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Training Plan for Friday February 8th 2019

A) 4 rounds 1:30 min on :30 off

00:00 - 1:30
- cal bike - 100-105%
2:00 - 3:30
- DB front rack reverse lunge @15-25% bdywt per hand
4:00 - 5:30
- burpees
6:00 - 7:30
- shuttle run
8:00-9:30
- DB thrusters or front squats @15-25% bdywt per hand

B) Accessory

- 2 min ankle rotations per side
- 1 min prone Y-s

Notes:

- hold wattage on bike throughout entire 1:30
- touch the blue like with your foot during the shuttle, not your hand
- choose more appropriate exercise between thrusters and front squats
- suggested RPE of 7-8/10 for part A)