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Training Plan for Monday January 26th 2020

A1) 2 rounds (0-5, 5-10, 10-15)

in an 8 min window complete

push-up drop sets

A2) barbell bent over row (supinated grip)

- 8 reps @45-55% bdyw

B) 6 min to complete reps of

- 10 cal row
- 10 DB front rack box step ups @15-25% bdywt per hand

rest 1 min

6 min to complete reps of

- 35 skips or double unders
- 10 wall balls @4-8% of 3RM f.squat

C) Accessory

- 10/10 dowel pec stretch reps
- 2 min dowel sit

Notes

- use appropriate push up variations during drop sets
- use weight that allows you stay bent over during barbell rows
- aim to move with speed during row and when skipping
- be sure and steady during step ups and wall balls
- RPE of 8/10