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Training Plan for Saturday December 14th 2019

A1) single arm shoulder press

- 4 sets of 8/8 @3111

A2) bent over sled pull

- 4 sets of 20m - climbing

A3) single arm DB high pull

- 4 sets of 8/8 @3111

B) 20 min to complete rounds

- 80 skips or double unders

- 40 single arm alt front rack DB step ups @15-25% bdywt

- 20 lateral burpee box jumps (step down)

- 10 DB hang snatch (same DB) or russian kb swings @30-40% bdywt

C) Accessory

2 min dowel sit
10 floor angels

Notes:

- aim to keep rope taught and in a bent over position during sled pulls
- use heaviest DB possible in the window given in part B)
- adhere to red-yellow-green light
- RPE of 7/10