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Training Plan for Saturday January 11th 2020

A) 3 rounds

- 10m sled push @ approx bdywt - as fast as possible

- 10-10-10 banded glute bridge (narrow - together - wide)

- 60s bike @60-70% - nose breathing only

B) 20 min to complete

back / front / goblet squat

- 1 set of 5 @50%
- 1 set of 4 @55%
- 5 sets of 3 @4141 @60%

work off of 3RM or 8RM

C) 6 min to complete reps

- 12 DB front rack reverse lunges @15-25% bdywt per hand
- 24 skips or double unders

D) Accessory

- 8/8 kneeling rock backs
- 2 min dowel si

Notes:

- move sled as fast as possible
- focus on spine and breathing during glute bridges
- choose squatting variation based on strength needs
- adhere to tempo!
- push hard and move fast in part C)
- RPE of 9/10