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Training Plan for Saturday November 1st 2018

A) 3 rounds

- 8 right leg front rack single leg step ups - goal is 20% of 3Rm f.squat
- 8 left leg front rack single leg step ups
- 8/8 split stance banded palof press

B) 8 min to complete max reps with a partner

- 12 goblet squats - approx 25% bdywt
- 12/9 cal row

2 min rest

8 min to complete max reps

- 12 alt forward single arm front rack lunges - approx 20% bdywt
- 12 burpees

2 min rest

8 min to complete max reps

- 12 alt front rack DB single leg step ups - approx 25% bdywt
- 12 step down box jumps 

C) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- pick a partner of equal ability to allow for less equipment on the floor
- share work as needed and attempt to move with haste as rest is built in while partner is working