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Training Plan for Thursday November 8th 2018

A) take 12 min with a partner to complete 3 rounds

- 10 split stance forward med ball pass L - each
- 10 split stance froward med ball pass R - each
- 10 plank hold med ball pass - each

- ball should be 4-8lbs

B1) farmer hold step ups

- 3 sets of 8/8 - @ 3131 - climbing

B2) seated L-sit variation

- 3 sets of 20-60s

C) every 2 min for 10 rounds

- 5-10 no jump DB burpees
- 15-25 air squats

D) 2 minutes of each

- half kneeling ankle flexion stretch
- 10 second ankle rotations

Notes:

- focus on ball speed in part A)
- adhere to tempo before adding weight in part B)
- choose reps that allow for 15s of rest minimum each round in part C)