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Training Plan for Monday January 15th 2018

A) OTM 21 min

- min 1 - 1-2 rope climbs/1 three-pull rope climb/4 strict pull ups/20s chin over bar hold
- min 2 - 16 weighted alternating plank shifts
- min 3 - 30s seated banded row hold

B) 12 min to complete max reps

- 1 min max double unders/skipping
- 5 strict pull ups/10 ring rows
- 10/10 alternating DB snatch - approx 45% bdywt

C) Accessory

- 50 banded face pulls
- 50 kneeling banded crunches