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Training Plan for Thursday January 18th 2018

A) choose your own adventure

16 min to practice reps of:

- 5 D-ball/heavy bag to box - approx belly button height
- 15m yoke carry/yoke hold - climbing as needed
- 2/2 turkish get ups - climbing as needed
- 4 seated box jump - 20"
- 10 lying leg lower - 10s negative
- 6/6 reaching front rack skater squat/reaching bulgarian split squat

C) 12 minutes with a partner to complete max reps - trading off movements

- 12 step down box jumps
- 24 russian KB swings
- 3 bar muscle ups/6 strict chest to bar pull ups/9 ring rows

C) 2 rounds

- 10 per side, per direction ankle CARS
- 15/15 kneeling rock backs