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Training Plan for Saturday November 2nd 2019

A) 3 rounds of

- 2 min bike @80-90% - nose breathing only

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

- 15m bent over sled pull 

B) 17 min to complete max reps of

- 6 lateral burpee box step ups
- 12 goblet squats @15-25% bdywt or 50% of 8RM
- 18 single arm alt front rack DB step ups @15-25% bdywt

C) Accessory

- 12/12 kneeling adi rocks
- 10 forearm or foam roller wall slides

Notes:

- mouth is closed during bike in A)
- adhere to red-yellow-green light during overhead hold
- aim to have steady speed during bent over sled pull
- choose whatever option is heavier between the two in part B) for the DB
- aim to complete 5-8 rounds
- RPE of 7/10