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Training Plan for Friday July 12th 2019

every 3:00 min for 15 min (6 rounds) to complete one of the following

A1) overhead pressing

- green light) single arm DB push press
- yellow light) single arm DB press
- red light) single arm landmine press

00:00 - 12/12 reps @5/10
3:00 - 8/8 reps @6/10
6:00 - 6/6 reps @7/10
9:00 - 4/4 reps @8/10
12:00 - 2/2 reps @9/10
15:00 - 1/1 reps @10/10

A2) seated banded rows

- 6 sets of 5 @22X2

B) OTM 20 min (4 rounds)

1: 45s strict midline hold
2: 3-10 strict pull up variation
3: 15-45m walking lunges
4: 3-6 power box jumps
5: 45s air bike @120-130% avg watts

C) Accessory

- 10/10 all fours single arm prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- adhere to red-yellow-green light
- aim to reach true 10/10 effort
- focus on speed to chest during banded rows
- be sure to reset between each box jump
- RPE of 7/10