programs gym photos nutrition videos

Training Plan for Friday October 12th 2018

A) every 5 min for 6 rounds

- 30s max cal bike

- 10-30 burpees - (approx 90s)

- i) 550/400/300/200m run ii) 600/450/350/250m row C2 iii) 30-50 ground to overhead - plate (approx 90s)

heat 1 00:00-00:30
heat 2 1:00-1:30
heat 3 2:00-2:30
heat 4 3:00-3:30
heat 5 4:00-4:30

B) 2 minutes per

- narrow stance lat breathing
- glute bridge

Notes:

- goal is same number of cals each round on bike
- adhere to suggested time domains for burpees and run