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Training Plan for Monday October 14th 2019

A) 2 rounds with a partner trading rounds

00:00 - 5:00
- 15 ground to overhead - plate
- 15/10 cal bike

5:00 - 6:00
- rest

6:00 - 11:00
- 10 lateral box step overs
- 10 goblet reverse lunges @50% of 8RM g.squat

11:00 - 12:00
- rest

12:00 - 17:00
- 15/10 cal row C2
- 15 foot anchored sit ups

17:00 - 18:00
- rest

- 18:00 - 23:00

- 10 goblet squats @50% of 8RM g.squat
- 10 burpees

- 23:00 - 24:00
- rest

C) 2 rounds

- 8/8 single arm DB high pull @2121
- 8/8 standing windmills

Notes:

- pick a partner of similar abilities
- aim to move a little faster than you typically would if you were working out alone
- RPE of 8/10