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Training Plan for Friday June 7th 2019

A) 25 min to complete maximum of 5 rounds of

- 10 DB or KB deadlifts + 100m farmer carry @30-40% bdywt per hand

- 3-10 strict pull up variation

- 20 alt lateral ball slams - capped at 8lbs

B) on a team 16 min to complete max rounds

- 15m bent over sled pull

- 15m reverse sled drag

- 200m run or 400m bike

load sleds to approx 225 - 190 - 135 - 90

C) Accessory

- 1 min 1/2 kneeling overhead lat stretch R/L
- 1" back knee elevated lunge hold R/L

Notes:

- aim to complete farmer carry without resting
- choose pull up variation that is one level harder than you can complete 5 sets of 10 at
- second partner will begin as soon as sled is available
- suggested RPE of 7/10