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Training Plan for Wednesday June 27th 2018

A) 3 rounds or 5 min

- 15/15 steps banded x-walks
- i) 4 weighted box jumps ii) 4 tall box jumps
- 3 20s squats

B) back squat @22X2

- 1 set of 3 - 45% of 3RM b.squat
- 1 set of 3 - 50%
- 3 sets of 3 - 55%

C) every 3 min for 4 rounds

- 10 DB front squats - approx 35-45% bdywt
- i) 10 DB push press ii) 6/6 standing landmine push press
- i) 10 DB thrusters ii) 10 wall balls 4-8% of 3RM f.squat

D) 3 rounds

- 25 banded tricep extensions
- 30-60s deadhang hold

Notes:

- adhere to tempo on back squats
- should have approx 1 min rest each round in part C)