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Training Plan for Friday October 13th 2017


A1) box squat

4 sets of 5 at over 80%

A2) pull ups/ring rows

3 sets of 6-15
1 set of max chin over ring/bar hold


16 min to complete max reps of

"Canada Line"

10 muscle ups/12 chest to bar/14 pull ups/16 ring rows
20 reverse alternating overhead lunges 45/25
30 ground to overhead with plate
40 tuck ups


2 rounds

30/30 single leg glute bridge
30 banded good mornings