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Training Plan for Friday November 24th 2017

Skill/Lift:

A1) push ups

5 sets of 8-12 of one of the following

i - defict push ups @1-3"
ii - weighted plate push ups
iii - standard push up variation

A2) hanging leg raise

5 sets of 30-60s

Conditioning:

12 min to complete

"BB-8"

27-21-15-9

- DB push press - approx 40% bdywt
- DB front rack lunge

Accessory:

2 min seated shoulder extension stretch
15/15 kneeling t-spine rotations