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Training Plan for Thursday February 21st 2019

A) "The Lost World"

3 rounds

4 min to complete

- i) 400m run ii) 450m row C2
- max reps of lateral box jump overs until 3:30

4 min to complete

- 600m bike
- max reps of dip variation until 7:30

4 min to complete

- i) 150 double unders ii) 200 single skips iii) 50 box step overs
- max reps of no jump DB burpees until 11:30

- start a second heat on a seperate clock 2 min after first heat
- score is lateral box jump over + dip variation + burpees

C) Accessory

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes:

- run if weather allows, row if not
- maintain deadlift posture and tempo during no jump DB burpees
- suggested RPE of 8-9/10