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Training Plan for Monday March 2nd 2020

2 rounds

A) 5 min

rowing tech single leg (L/R/Both)

- 5 stroke leg drive
- 5 strokes leg drive + hip swings
- 5 full strokes

rest 1 min

B) 5 min to complete rounds of

- 10 wall balls @4-8% of 3RM f.squat
- 10 burpees

rest 1 min

C) 5 min to complete rounds of

- 10 strict pull up variation
- 10 front rack reverse lunges @20-40% bdywt (bar or DB) 

D) unbroken reps of

20-15-10-5

- barbell bicep curls

E) unbroken reps of

20-15-10-5

- banded tricep extensions

Notes:

- focus on leg drive and back angles during A)
- use the heaviest weight possible during lunges in C)
- use DB or barbell based on flexibility and preference
- complete all reps of bicep curls then complete all reps of tricep extensions
- RPE of 8/10