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Training Plan for Thursday August 2nd 2018

A1) single leg RDL - off blocks

- 4 sets of 5/5 - climbing

A2) russian kb swing

- 4 sets of 20 (can be done in 10+10) 

B) 20 min to complete max reps

- i) 400m run ii) 800m bike
- 30 ground to overhead - plate
- 20 step down box jumps
- i) 10 strict toes to bar ii) v-ups iii) tuck ups iv) weighted sit ups - @15% bdywt

C) 1 round

- 20 alt 1/2 kneeling step ups + rotation
- 20 banded seated rows @2222

Notes:

- deadlift will be approx 25% of max effort
- bike only if unable to run