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Training Plan for Monday march 11th 2019

A) OTM 5 min

3-10 strict push up variation

B) 9 min to complete max reps

- i) 20 alt DB snatch @15-25% bdywt ii) 10/10 single arm russian kb swing
- 20/15 cal row

rest 1 min

9 min to complete max reps

- 20 no jump burpee
- i) 40 double unders ii) 50 single skips

rest 1 min

9 min to complete max reps

- 20 lateral box jump overs
- 20 front rack DB step ups @15-25% bdywt (one DB)

rest 1 min

C) Accessory

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- choose push variation based on rule of 5 sets of 10
- DB snatch if green light overhead, kb swing if red light overhead
- choose shorter box and jump during lateral box jump if able rather than tall box and stepping over
- suggested RPE of 8/10