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Training Plan for Saturday June 9th 2018

A) supine shoulder flexion

2 rounds of 6/6

B) OTM 10 min, 5-10 reps of one of the following

i) bar muscle up
ii) dynamic chest to bar pull up
iii) dynamic pull up
iv) strict pull up
v) dynamic swings

or 15-60s active deadhang

C) for 25 min cycle through

- 100m farmer carry - bodywt
- 12 alt single DB front rack step ups - approx 25% bdywt
- 5 tire flips
- 30s static hanging bent knee hold
- i) 1 rope climb ii) 3 rope lowers

D) 1 round

- 20 floor or wall angels
- 10/10 + 10/10 banded elbow rotations

Notes:

- adhere to green-yellow-red light prescription
- no failed reps in part B)