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Training Plan for Monday April 8th 2019

A) max reps, 1 round of 8 min on 2 min off

00:00 - 8:00
- 15/12 cal bike
- 20 air squats
8:00 - 10:00
- rest
10:00 -18:00
- 20/15 cal row C2
- 20 burpees
18:00-20:00
- rest
20:00 - 28:00
- 20 wall balls @4-8% of 3RM f.squat
- i) 200m run ii) 20 box step ups
28:00 - 30:00
- rest
30:00 - 38:00
- 15m walking lunges
- 20 sit ups

C) Accessory

- 10 banded supine no money drill with 3s pause
- 10 prone Y's

Notes:

- run is preferred and step ups should be done if unable to run due to injury
- suggested RPE of 7-8/10