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Training Plan for Friday October 5th 2018

A) with a partner complete 5 rounds

- 10 lateral med ball pass left - each
- 10 lateral med ball pass right - each
- 10 med ball sit ups - each

- ball should be approx 5-10% bdywt

B) OTM 20 min - choose one of the following rep schemes

- 2-4-6
- 3-6-9
- 4-8-12
- 5-10-15 of

- i) kipping pull ups ii) strict pull ups iii) ring rows
- i) hspu ii) pike variation iii) push up
- i) strict toes to bar ii) v-up iii) tuck up iv) sit up

C) 2 minutes per

- narrow stance lat breathing
- glute bridge

Notes:

- mix and match exercises as needed
- eg:
3 strict pull ups
6 hspu
9 sit ups