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Training Plan for Friday June 21st 2019

every 2:00 min on a running clock for 42:00 min

A) 5-25 burpees

00:00 - 2:00 - 4:00 - 6:00
8:00 - 10:00 - 12:00

B) 100-300m row @95-105%+ avg watts

14:00 - 16:00 - 18:00 - 20:00
22:00 - 24:00 - 26:00

C) 20-40 wall balls @4-8% of 3RM f.squat

28:00 - 30:00 - 32:00 - 34:00
36:00 - 38:00 - 40:00

B) Accessory

- 2 min dowel sit
- 30/30s bent arm DB hold
- 10/10 seated banded ankle extensions

Notes:

- aim to complete same amount of reps or distance in each round each time
- RPE of 7/10