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Training Plan for Saturday November 30th 2019

A) 3 rounds of

- 14/14 alt banded step overs with front rack KB

- 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) max rounds in 25 min in teams of 3-4

partner 1

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

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

partner 2

- row @70% until partner 1 complete

partner 3

- bike @70% until partner 2 moves to sled

partner 4

- rests until partner 3 moves to bike

C) Accessory

- 10 forearm or foam roller wall slides
- 5 wristies

Notes:

- use heaviest KB possible in part A)
- adhere to red-yellow-green light during overhead DB hold
- add weight as needed to chin over bar hold
- choose teams of similar size and strength
- use sled weights given
- RPE of 8/10