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Training Plan for Thursday August 31st 2019

A) OTM 8 min
- 5-20 wall balls @4-8% of 3RM f.squat

rest 1 min

OTM 8 min
- 100m or 200m run or 3x bike

rest 1 min

OTM 8 min
- 100-250m row C2

rest 1 min

OTM 8 min
- 15-30m walking lunges

B) 3 rounds of

- max reps laying banded pull aparts (goal is 12+ reps)
- 5/5 side over arch with reach
- 10/10 clam shells

Notes:

- use same numbers for all rounds
- focus on hip height and reach in side over arch
- RPE of 9/10