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Training Plan for November 26th 2019

A1) single arm DB bench press

- 4 sets of 8/8 - climbing to 8/10

A2) crossover step ups

- 4 sets of 8/8 @2121

A3) quake palof press

- 4 sets of 8/8 @22X4

B) with the intent of non stop moving at a 7/10 effort take 18 min to complete reps of

- 20 lateral box step overs

- 10 burpees

- 5/5 DB hang snatch - @15-25% bdywt / 10 ground to overhead - plate

- 50 skips or double unders

C) Accessory

- 5 wristies
- 8.8.8.8 banded elbow circles 

Notes:

- climb as needed during DB bench press
- hold arms as straight as possible while finishing palof press
- little to no rest should occur during part B)
- adhere to red-yellow-green light during B)
- RPE of 7/10