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Training Plan for Friday May 10th 2019

A) max reps, 2 rounds of 3:00 min on 1 min off

00:00 - 3:00
- 200m run or 20 alt step ups
- 20 alt shoulder taps

3:00 - 4:00
- rest

4:00 - 7:00
- 20/15 cal bike
- 40 skips or double unders

7:00-8:00
- rest

8:00 - 11:00
- 20/15 cal row C2
- 20 jump squats

11:00 - 12:00
- rest

12:00 - 15:00
- 15m sled push
- 15m reverse sled drag

15:00 - 16:00
- rest

16:00 - 19:00
- 20 foot anchored sit ups
- 20 alt reverse lunges

B) Accessory

- 1 min couch stretch R/L
- soft tissue bottom of feet
- 3 slow wristies

C) Notes

- aim to work at same speed for all couplets
- aim to get same score in both rounds
- suggested RPE of 7/10