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Training Plan for Saturday September 21st 2019

A) take 15 min to complete maximum of 4 rounds of

- 10 DB or KB deadlifts + 100m farmer carry @30-40% bdywt per hand

- 15 supinated grip bent over rows @approx 50% bdywt

- 30s strict midline hold

B) 18 min to complete max distance

teams of 4-6

- 15m sled push sprint + 5 burpees
i) 225 ii) 185 iii) 135 iv) 105

C) Accessory

- 2 min soft tissue quads
- 10/10/10/10 banded knee circles

Notes:

- aim to avoid putting down DB or KB between deadlifts and carries
- rows should be heavy enough to be broken into two sets
- choose sled based on bodyweight
- RPE of 8/10