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Training Plan for Friday November 30th 2018

A) with a partner complete 5 rounds

- 10 split stance forward med ball pass L - each
- 10 split stance froward med ball pass R - each
- 10 plank hold med ball pass - each

- ball should be approx 4-8lbs

B) max reps - 5 rounds - 40s on 20 secs off

00:00 - 00:40
- cal bike
1:00 - 1:40
- med ball chest pass
2:00 - 2:40
- ground to overhead - plate
3:00 - 3:40
- cal row C2
4:00 - 4:40
- air squats
5:00 - 5:40
- front plank variation

C) 2 minutes of each

- half kneeling ankle flexion stretch
- 10 second ankle rotations

Notes:

- goal is ball speed over rep speed in part A)
- attempt to keep hard but constant pace in part B)
- reminder there is no 6pm class today due to Xmas Party