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Training Plan for Monday July 10th


A1) front foot elevated split squat

4 sets of 8/8 @20X2 - climbing

A2) kneeling single arm shoulder press (offset)

4 sets of 5/5 - climbing


25 min to complete max reps

50/50m overhead DB carry - approx 1/5 to 1/4 bdywt
40 russian kb swings
30s seated L-sit
20 alternating pistol variations/skater squats/10/10 bulgarian split squat
5 rope climbs/8 half rope climbs/8 laying rope pulls


3 rounds

10 glute bridges
10 reverse curl ups