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Training Plan for Friday March 22nd 2019

A) with a partner, trading off rounds

complete max reps working 14:30 min on :30 secs off

00:00 - 14:30
- 12/9 cal bike
- 12 burpees

14:30 - 15:00
- rest

15:00 - 29:30
- 12/9 cal row C2
- i) 6/6 DB hang snatch @15-25% bdywt ii) single arm russian kb swing

29:30 - 30:00
- rest

30:00-39:30
- i) 200m run ii) 250m row C2
- 20 foot anchored sit ups

B) Accessory 

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes:

- choose a partner of similar strength and size
- the partner who was resting as the one workout ens will start the following one
- run unless physically unable to
- complete all DB hang snatch on one arm and then the other
- suggested RPE of 7/10