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Training Plan for Thursday December 6th 2018

A) 3 rounds

00:00-2:30 - row @130% of avg watts

2:30-5:00 - 3 sets of unbroken push ups - min 10 reps

5:00-7:30 - bike @ 130% of avg watts

7:30-10:00 -
- 2-10 reps of
i) strict muscle ups
ii) strict chest to bar pull ups
iii) strict pull ups
iv) foot elevated pull up
v) ring rows

10:00-12:30 -

20-30 weighted sit ups - 10-15% bdywt

B) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- holding the watts should be doable but hard - put forth your best effort on the bike and row
- choose pull up variation to allow for more reps and less skill
- break up sit ups as needed