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Training Plan for Monday August 5th 2019

A) 2 rounds

00:00 - 4:00
- bike for calories @90-110%
5:00 - 6:00
- rest
6:00 - 10:00
- 12 russian kb swings @30-40% bdywt
- 12 goblet reverse lunges
10:00 - 11:00
- rest
11:00 - 15:00
- row C2 for calories @90-110%
- 15:00 - 16:00
- rest
16:00- 20:00
- 12 wall balls @4-8% of 3RM f.squat
- 12 wall ball push press
20:00 - 21:00
- rest

repeat

B) 3 rounds

- 10m of rope pull in plank
- 3 wristies
- 30-60s deadhang with band between knees

Notes:

- aim to keep steady pace during entire 42 min
- little to no break should occur during each couplet
- RPE of 7/10