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Training Plan for Thursday May 16th 2019

A) 2 rounds

every 2 min for 5 rounds

00:00-10:00
- i) 100-400m run ii) 3x bike

10:00-11:00
- rest

every 2 min for 5 rounds

11:00-21:00
- 200-500m row C2

21:00-22:00
- rest 

B) Accessory

2 rounds

- barbell 21's
- 20 banded tricep extensions
- 15/15 lateral med ball slam

Notes:

- run if physically able and bike if not
- goal is to have slightly less rest than time spent running or rowing
- be sure to complete 21's without stopping
- med ball should be no heavier than 10lbs
- suggested RPE of 7-8/10