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Training Plan for Friday January 11th 2019

RPE 8/10

A) Letterball

- 5 sets of 10 each with a partner

B) 1:45 on - :45 off - 3 rounds of each

- 00:00-7:30 bike @105-115%
- 7:30-15:00 min sets of 8 wall balls - 6% of 3RM f.squat
- 15:00-22:30 row C2 @105-115%
- 22:30-30:00 min sets of 8 ground to overhead - plate
- 30:00-37:30 double-under or single skips

C) Accessory

- 1 min shoulder extension stretch
- 1 min wrist extensions stretch 

Notes:

- focus on holding watts during row and bike
- no less than 8 reps at a time during wall ball and and ground to overhead
- practice double-unders if able