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Training Plan for Tuesday October 10th 2017


A) box squat

sets of 5 to warm up
then 10 sets of 2 at 75%
rest 45 seconds between sets


"Purple Jericho"

10 min to complete

400m run
4 rope climbs/6 strict pull ups/8 banded strict pull ups/10 ring rows
200m run
2 rope climbs/4 strict pull ups/6 banded strict pull ups/8 ring rows
100m run
1 rope climb/2 strict pull ups/4 banded strict pull ups/6 ring rows


2 rounds

60/60s single leg stand
10/10/10/10 ankle CARS