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Training Plan for Friday June 23rd 2017


Skill/Lift:

15 min to cycle through

12 cal row C2
4 ring dips/6 ring push ups/8 push ups
10 overhead plate sit ups 
10 bent over barbell rows - 60-70% bdywt

Conditioning:

with a partner, or a group of 3, every 4 min for 5 rounds

12/10 cal row
60m shuttle sprint

stagger people at 00:00, 1:00, 2:00 if needed

Accessory:

2 rounds

25 seated banded rows
25 banded pull aparts