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Training Plan for Monday July 2nd 2018

A) 3 rounds or 5 min

- 15/15 steps banded x-walks
- i) 4 weighted box jumps ii) 4 tall box jumps
- 3 20s squats (@10.0.10.0)

B) back squat @22X2

after 5 min of warm up and set up, on a running clock perform a set every 2:30

00:00 - 3 reps - 40% of 3RM b.squat
2:30 - 3 reps - 45%
5:00 - 3 reps - 50%
7:30 - 3 reps - 50%
10:00 - 3 reps - 55%
12:30 - 3 reps - 55%

C) 14 min to complete max reps of

- i) 50 double unders ii) 100 single skips
- 40 air squats
- 30 alt front rack DB step ups - approx 1/2 bdywt
- 20 step down box jumps
- 10 no jump DB burpees

D) 2 rounds

- 2 min dowel sit
- 2 min couch stretch per side

Notes:

- have weights ready for when clock starts in part B) 
- goal is 2 rounds or more in part C)