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Training Plan for Monday September 3rd 2018

A1) goblet squat

- 3 sets of 10 - across

A2) banded face pulls

- 3 sets of 10 @1111

B) every OTM 24 min

- 1:00 - 4-12 cal air bike
- 2:00 - 1-10 i) muscle ups ii) chest to bar pull ups variations iii) strict pull ups variations iv) 10-40s active deadhang hold
- 3:00 - 6-20 cal row C2
- 4:00 - 4-8 i) alt pistols ii) skater squats iii) reverse lunges
- 5:00 - 3-10 burpees
- 6:00 - 5-20 wall balls - 4-8% 3RM f.squat

C) 1 round

- 2 min couch stretch per side
- 20 floor angels

Notes:

- use as skill practice
- ensure you have 15s of rest each min