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Training Plan for Thursday December 21st 2017


A1) quake bar bench press

3 sets of 20

A2) midline variation

3 sets of 8 of one of the following

i - dragon flags
ii - lying leg lowers
iii - reverse curl up


20 min to cycle through

5 weighted box jumps - 20" max
10 strict toes to bar/10s lying leg lowers
5 ring dips/ring push ups/push ups @3313
15m sled pull - climbing
10/10 seated alternating straight leg raises


2 rounds

30 banded tricep extensions
2 min seated shoulder extension stretch