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Training Plan for Tuesday April 30th 2019

A) 11 min with a partner to complete max reps - trade as needed

- 50 cal bike
- 50 box jump overs with step down

rest 1 min

11 min to complete max reps

- 50 cal row C2
- 50 lateral burpee over rower

rest 1 min

11 min to complete max reps

- 50 wall balls @4-8%of 3RM f.squat
- 50 russian kb swings

rest 1 min

B) 30-20-10 - unbroken sets of

- double DB bicep curls

- banded tricep extensions

- offset deadbug reps (total)

C) Accessory

- 2 min dowel sit
- 1 min single leg stand per side (other leg is bent and in max hip flexion)

Notes:

- choose partner of similar ability and size
- all sets in part B) should be unbroken sets
- suggested RPE of 6-7/10