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Training Plan for Saturday December 22nd 2018

A1) DB high pull

- 5 sets of 4/4

A2) single arm DB floor press

- 5 sets of 4/4 @2222

A3) dip variation

- 5 sets of 3-10 @2222

A4) pull up variation

- 5 sets of 10 - combine variations to complete

B) 20 min in a team of three

- one partner completes 400m row
- other two partners complete max rounds of

- 20 ground to overhead
- 20 sit ups

D) 2 minutes of each

- kneeling wrist extension stretch
- 10 second closed fist wrist rotations

Notes:

- ensure you are down slower than up during high pull and floor press
- find a team of three of similar abilities