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Training Plan for Saturday January 4th 2020

A) 3 rounds of

- 12 alt cossack squats with heartbeat

- 3 reps of bent over trap 3 raise (T-Y-I)

- 30/30s overhead DB or landmine hold @approx 15-25% bdywt

- 10-30s chin over bar hold (supinated grip)

B) in teams of 3-4, 45s on 15s off for 28 min

partner 1

- 10m sled push
- 10 air squats
- 10m reverse sled drag

- 90 - 115 - 135 - 170 - 195 - 225

partner 2

- row @70%

partner 3

- bike @70%

partner 4

- rest

C) Accessory 

2 min soft tissue quads
8/8/8/8 ankle CARS

Notes:

- use lightweight during cossack squats
- adhere to red-yellow-green light during overhead hold
- add weight as needed during chin over bar hold
- find team of similar strength and height
- RPE of 8/10