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Training Plan for Wednesday June 26th 2019

A) every 3:00 for 3 rounds

- 100-300m run + 6-20 wall balls

every 3:00 for 3 rounds

- 100-300m row C2 (75-90s @110-140% of avg watts)

every 3:00 for 3 rounds

- 6-20 burpees + 6-20 foot anchored weighted sit ups

every 3:00 for 3 rounds

- 300-900m bike (75-90s @110-140% of avg watts)

B) 30-20-10 - unbroken sets of

- double DB hammer curls

- banded tricep extensions

C) Accesory

- 10/10 single arm kneeling prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- aim to complete same reps in each set of each interval
- adhere to % and round to easy and clean number in the time window provided
- RPE of 8-9/10