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Training Plan for Friday November 22nd 2019

every 6 min for 4 rounds - complete in this order

A1) row C2

4 sets of 60s @130-140%

A2) strict push up variation

4 sets of 3-10 @3113

A3) crossover step ups

4 sets of 5/5

A4) strict pull up variation

4 sets of 3-10 @3113

B) 8 min to complete

- 30m walking lunges
- 20 wall balls @4-8% of 3RM f.squat
- 10 burpees

C) Accessory

- 12/12 kneeling adi rocks
- 10 forearm or foam roller wall slides

Notes:

- use a race start during rowing
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- use push up variation that is one harder than you can complete 5 sets of 10 at
- aim to complete all wall balls in 1 set
- RPE of 8-9/10