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Training Plan for Wednesday February 12th 2020

A) every 90s for 30 min

00:00 - 1:30 - 3:00 - 4:30

- 10-20 cal row C2

6:00 - 7:30 - 9:00 - 10:30

- 45-60s in DB farmer hold @30-40% bdywt per hand

12:00 - 13:30 - 15:00 - 16:30

- 10-20 lateral box jump overs

18:00 - 19:30 - 21:00 - 22:30

- 10-20 cal bike

24:00 -25:30 - 27:00 - 28:30

- 10-20 burpees

B) 3 rounds

- 20 banded tricep extensions

- 20 barbell bicep curls

- 20 foot anchored weighted sit-ups @10-20% bdywt

C) Accessory

- 2 min dowel sit
- 6/6/6/6 wrist CARS

Notes:

- aim for same amount reps each round
- the box should be approx knee height
- use heaviest DB's possible in the window given
- aim to complete all reps in part B) without resting
- RPE of 7-8/10