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Training Plan for Thursday August 15th 2019

A) every 3:00 min for 15 min (5 rounds)

- 8 goblet squats - climbing to 10/10
- 3-10 strict push up variation

B) every 90s for 18 min (3 rounds)

1: 100-300m run or 3x bike
2: 10-20 wall ball push press @4-8% of 3RM f.squat
3: 10-20 russian kb swings @30-40% bdywt
4: 3-5 sets of 2-3 strict pull up variation
5: 4 broad jumps

C) Accessory

- 20/20 banded terminal knee extensions with 2s pause
- 10 prone Y's with 2s hold

Notes:

- work to 8RM in the goblet squat
- if able to complete 8 reps at 115lbs then move to double front rack KB squat
- choose run distance that will allow for approx 20s of rest each round
- time for repeatable sets and shorts rest during pull up variation
- take the time needed to get set for each broad jump
- RPE 9-10/10