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Training Plan for Monday September 2nd 2019

A) with a partner trading movements

00:00 - 8:30
- 15 ground to overhead - plate
- 15/10 cal bike
- 15 weighted reverse lunges - plate

8:30 - 9:00
- rest

9:00 - 17:30
- 20m sled push
- 20 air squats
- 20m reverse sled drag

17:30 - 18:00
- rest

18:00 - 26:30
- 15/10 cal row C2
- 20 alt lateral box step overs
- 15 foot anchored sit ups

27:30 - 28:00
- rest

- 27:00 - 35:30

- 100m DB farmer carry - 30-40% bdywt per hand
- 100m plate on chest carry - 30-40% total
- 100m front rack carry - 15-25% bdywt per hand

B) 2 rounds

- 3 wristies
- 30-60s dead hang with band between knees
- 20 alt shoulder taps with 2s hold

Notes:

- choose a partner of similar abilities
- sled should be approx bodyweight
- all carries should be done without stopping
- RPE of 8/10