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Training Plan for Thursday September 20th 2018

A) 3 rounds or 15 minutes of

- 8/8 single leg banded row + twist
- 8/8 side lunge + DB shoulder press
- 16/16 bent arm tornadoes
- 3/3 turkish get ups

B) every 2 min for 30 min

0:00 - 2:00 - 20-40 cal bike
2:00 - 4:00 - 15-30 weighted DB sit ups - approx 10-15% bdywt
4:00 - 6:00 - i) 200, 300, 400 or 550m run or ii) 20-50 d-ball slams
6:00 - 8:00 - 60 med ball chest pass
8:00 - 10:00 - 20-40 cal row

C) 2 minutes per

narrow stance lat breathing
glute bridge

Notes:

- mental focus is a must in part A)
- adjust reps as needed during part B) to allow for approx 15s of rest each min