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Training Plan for Thursday February 20th 2020

2 rounds

A1) 3 min

rowing tech single leg (L/R/Both)

- 5 stroke leg drive
- 5 strokes leg drive + hip swings
- 5 full strokes

rest 1 min

A2) 3 min

- skipping or double under practice

rest 1 min

A3) 3 min

- gather max reps burpees

B) every 2 min for 5 rounds

- 5 reps @60% of back/front/goblet squat

- 5-15 wall balls @4-8% of 3RM f.squat

C) Accessory

- 2 min dowel sit
- 8/8/8/8 ankle CARS

Notes:

- focus on technique and positioning on rower, not speed or power
- this is a good time to practice double unders if desired
- go for broke on the burpees
- complete both movements in part B)
- front squat can be from the ground if desired
- share a rack with someone of similar size and weight if rack is needed
- RPE of 8/10