Training Plan for Thursday February 7th 2019

A) OTM 12 min - with a partner

1: 10 med ball chest pass - each
2: 5R/5L lateral med ball pass - each
3: 10 med ball sit ups - each

B) OTM 5 min

- 10-25 wall balls - 6% of 3RM f.squat

rest 1 min

OTM 5 min

- 5-20 strict pull up variation

rest 1 min

OTM 5 min

- 5-20 strict push up variation

rest 1 min

OTM 5 min

- 8-20 cal row C2 @90-95%

rest 1 min

OTM 5 min

- 40-100 double unders or single skips

rest 1 min

C) Accessory

- 1 min shoulder extension stretch
- 1 min wrist extensions stretch 

Notes:

- move the ball with speed during part A)
- adhere to same number for each round
- goal is to have around 20s to recover each min
- suggested RPE of 6-7/10 for part B)