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Training Plan for Monday December 16th 2019

A) 8 min of

- 45s rowing @80%
- 15s rowing @110%

1 min rest

B) 8 min to complete

- 40-50 strict push up variation

1 min rest

C) 8 min of

- 45s biking @80%
- 15s biking @110%

1 min rest

D) 8 min to complete

- 40-50 strict pull up variation

1 min rest

E) 3 rounds

- 10 weighted sit ups
- 30s midline hold

F) Accessory

30 elevated calf raises
10 floor angels

Notes:

- stay tall, find steady cadence and remember to breath during row and bike
- use push up and pull up variation that is one harder than you can complete 5 sets of 10 at
- break up push ups and pull ups in to small sets of 3-5, no big sets
- RPE of 8-9/10