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Training Plan for Monday June 10th 2019

A1) on a 16 min clock complete one of the following pressing variations

- 1) DB press 2) shoulder press

- 1 set of 20 reps @7-8/10 rpe
- 1 set of 15 reps @7-8/10 rpe
- 1 set of 10 reps @7-8/10 rpe
- 1 set of 5 reps @7-8/10 rpe

A2) banded bent knee plank hold

- 4 sets of 20/20s

(new set approx every 4:00)

complete one of the following

B) 1 mile run

or

C) 10 min bike

or

D) 2km row 

C) Accessory

- 1 min 1/2 kneeling overhead lat stretch R/L
- 1" back knee elevated lunge hold R/L

Notes:

- choose overhead press based on red-yellow-green light shoulder flexion
- use landmine if needed
- choose just one of B) C) or D)
- record time and avg watts if required
- prescribed RPE of 9-10/10