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Training Plan for Thursday May 18th 2017


20 min to cycle through

100/100m single arm farmer carry
10 overhead plate sit ups
15s ring dip hold/ring push up hold/parallette push up hold - top position
6/6 banded deadbugs


"Purple Jericho"

10 min to complete

400m run
4 rope climbs/6 strict pull ups/8 banded strict pull ups/10 ring rows
200m run
2 rope climbs/4 strict pull ups/6 banded strict pull ups/8 ring rows
100m run
1 rope climb/2 strict pull ups/4 banded strict pull ups/6 ring rows


2 min dowel sit/2 min soft tissue calves
1 min ring push up support hold