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Training Plan for Thursday November 22nd 2018

A) 5 rounds - rest as needed

20s side plank L
20s side plank R
20s front plank

B) complete 3 rounds of

- 10 lateral med ball pass left
- 10 lateral med ball pass right
~ ball should be approx 5% bdywt
- 10 split stance palof press left
- 10 split stance palof press right

C) for time, with a 15 min time cap

"Black Panther"

- i) 400m run ii) 800m air bike
- 40 burpees
- 300m run
- 30 burpees
- 200m run
- 20 burpees
- 100m run
- 10 burpees 

D) 2 minutes of each

- half kneeling ankle flexion stretch
- 10 second ankle rotations

Notes:

- be sure to hold each plank position for 20 seconds in part A)
- think about ball speed and pushing force during part B)
- this is a tight time cap and you may not finish in under 15 min, this is ok