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Training Plan for Friday March 8th 2019

A) max reps, 2 rounds of 4:00 min on 1 min off

00:00 - 4:00
- 20/15 cal bike
- 20 burpees
4:00 - 5:00
- rest
5:00 - 9:00
- 20/15 cal row C2
- 20 jump squats
9:00-10:00
- rest
10:00 - 14:00
- 20 russian kb swings @10-20% of 1RM d.lift
- 20 alt kb front rack reverse lunges
14:00 - 15:00
- rest
15:00 - 19:00
- 60m shuttle run
- 20 foot anchored sit ups

C) Accessory

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- touch the blue line with the foot, not the hand during shuttle run
- be sure to turn on both feet during shuttle run
- goal is to move at even and steady speed throughout
- suggested RPE if 6-7/10