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Training Plan for Monday November 5th 2018

A1) bulgarian split squat

- 4 sets of 4/4 @2222

A2) cossack squat

- 4 sets of 4/4 @2222

A3) DB high pull

- 4 sets of 4/4

B) "Ohio Silver and Red"

20 min to complete max reps

- 4 burpees
- 8 i) alt DB snatch ii) russian swings
- 12 i) strict toes to bar ii) hanging leg raise iii) v-up iv) tuck ups v) sit ups
- i) 300m opera run ii) 250m row C2

C) 2 minutes of each

- half kneeling ankle flexion stretch
- 10 second ankle rotations

Notes:

- adhere to tempo before adding weight in part A)
- run if able and row if not in part B)