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Training Plan for Monday October 9th 2017


A1) pull ups/ring rows

4 sets of max reps, immediately followed by a 30 second lat stretch

A2) single leg RDL - offset DB/KB

4 sets of 8/8


"The Hills"

3 rounds

20/18 cal row
rest until 2:00 maxrk
1 min max reps of double unders/singles
1 min max reps strict toes to bar/tuck up
1 min rest


2 min dowel sit
60s seated shoulder flexion hold