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Training Plan for Thursday April 25th 2018

A) 12 min to cycle through

- 8 med ball hamstring curls - 3s eccentric
- 12 russian KB swings
- 16 alt DB plank shifts
- 20s straight leg deadbug hold

B1) deadlift

- 3 sets of 5 - 40%
- 2 sets of 5 - 50%
- 1 set of 5 - 60%

B2) banded lat pull downs - kneeling/standing

- 6 sets of 10

C) OTM 12 min

1 - 15-25 burpees
2 - 8 strict toes to bar/10 v-ups/12 tuck ups

D) - 60/60s static deep lunge

Notes:

- deadlift is a deload day
- adhere to %
- pick burpee number to suistain all 6 rounds
- pick harder variation of gymnastics and break them up as needed