programs gym photos nutrition videos

Training Plan for Saturday December 16th 2017

Conditioning:

With a running clock. 

0-12 min - complete 2km row

12-24 min - complete 3 leisure rounds

- max reps of one the following

i - strict handstand push ups
ii - DB shoulder press - 40-50% bdywt
iii - push up variations

- 8/8 side over arch

24-36 min - complete 3 leisure rounds

45s static double KB front rack hold
45s hollow hold variation

Accessory:

2 rounds

3 wristys
4x10 wrist CARS