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Training Plan for Saturday September 30th 2017

Skill/Lift:

A1) box squat

4 sets of 5 at over 80%

A2) pull ups/ring rows

3 sets of 6-15
then
1 set of max chin over ring/bar hold

Conditioning:

with a partner trading every 30s for 14 min

15 russian swings
10 v-ups/tuck ups
5 pull ups/ring rows

Accessory:

5 rounds

20s side plank L
20s side plank R
20s front plank