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Training Plan for Thursday December 12th 2019

A) 30 min with a partner trading off rounds

20 rounds of

- 250/200m row @90% + 80m shuttle run

> sub 40s bike @90% for run if needed

B) 3 rounds

12/12 palof press
20 banded tricep extensions
6 step down box jumps
20 barbell bicep curls

C) Accessory 

2 min pec stretch per side
30 elevated calf raises @3111

Notes:

- choose partner of equal size and ability
- aim to complete tricep extensions and bicep curls without resting
- RPE of 7/10