Training Plan for Tuesday October 1st 2019

A) take 20 min to complete maximum of 4-5 rounds of

- 8 goblet squats @75% of 8RM or work to 8RM @10/10

- 15 supinated grip bent over rows @approx 50% bdywt

- 3-10 reps of strict push up variation @3131

- 4-8 sit ups or tuck ups or v-ups @3131

complete one of the following

B) 1 mile run

or

C) 10 min bike

or

D) 2km row 

E) 2 rounds

- 8/8 single arm DB high pull @2121
- 8/8 standing windmills

Notes:

- TEST DAY -
- find 8RM goblet squat if you haven't yet
- bent over rows should be broken up into 2-3 sets
- adhere to tempo for all reps during push up and midline variation
- choose test that has not been completed in longest period of time
- RPE of 10/10