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Training Plan for Thursday November 1st 2018

A) with a partner complete 3 rounds

- 10 1/2 kneeling med ball pass left - each
- 10 1/2 kneeling med ball pass right - each
- 10 overhead med ball pass - each
- 10 lateral med ball pass left - each
- 10 lateral med ball pass right - each
- 10 med ball sit ups - each

- ball should be approx 5% bdywt 

B) 4 min on 1 min off

- 00:00-4:00 - air bike
- 5:00-9:00 - med ball chest pass
- 10:00-14:00 - no jump DB burpee - 15% bdywt per hand
- 15:00-19:00 - cal row C2
- 20:00-24:00 - push up variation
- 25:00-29:00 - i) double unders ii) skipping
- 30:00-34:00 - i) strict toes to bar ii) v-ups ii) tuck ups iv) sit ups

C) 2 minutes of each

- half kneeling ankle flexion stretch
- 10 second ankle rotations

Notes:

- find steady pace to hold on bike and rower rather than peaks and valleys during 4 min