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Training Plan for Monday July 16th 2018

A) 4 min OTM

odd - 40s front plank
even - 40s air squat reps

B) every 3 min for 5 rounds

- 3 back squat - 50% of 3RM
i) 3 weighted box jumps ii) 3 tall box jumps iii) 3 trap bar jumps

C) for time with a 16 min time cap

10-1 of

- wall balls @4-8% of 3RM f.squat
- burpees
- i) 25 double unders ii) 35 single skips iii) 4 cal bike

D) 1 round

- 60/60s single leg stand with max hip flexion (on other leg)

Notes:

- trap bar jumps should be approx 75-100% bdywt
- bike is available for individuals who cannot skip or foot strike - skipping is the prescription