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Training Plan for Saturday September 14th 2019

A) every 3 min for 5 rounds

- 3-10 strict push up variation
rest 30s
- 3-10 strict push up variation

gather time in active squat hold until 2:30 mark

B) "Move for Melanoma"

16 min to complete max reps of

50 ground to overhead - plate
40 reverse lunges - plate
30 burpees to plate
20 weighted sit ups - plate
100m weighted plate carry

- every time the plate is not being used, perform 20 air squats

C) Accessory

2 rounds

- 8/8 single arm DB high pull @2121
- 8/8 standing windmills