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Training Plan for Thursday September 8th 2018

A) bench press

- pick one of the following weights and perform 4 sets of max reps in 1 min @21X1

i) 60% ii) 50% iii) 40% iv) 30%

- all percentages are based off bodyweight
- goal is to complete 12-20 reps in each round

B) 16 min with a partner complete - share work as needed

- i) 1 mile run (together) ii) 1.5km row C2
then complete 2 rounds of
- 80 burpees
- 80 single arm front rack DB reverse lunges - approx 25% bdywt

C) 1 round

- 12/12 wall or floor shoulder flexion reps
- 8/8 single arm prone snow angels

Notes:

- goal is same number in each set of part A)