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Training Plan for Thursday May 17th 2018

A) 00:00-16:00 - 16 min to complete

3 rounds

- 500m row @105% of avg wattage
- i) 50 double unders ii) 60s of du practice iii) 100 single skips
- 50 alternating single DB front rack lunges - approx 25% bdywt

16:00-20:00 - 4 min of res

20:00-36:00 - 16 min to complete

3 rounds

- 20 burpee to plate
- 20 ground to overhead - plate
- 200m plate carry

B) 1 round

- 5 wristys
- 20 standing plate press @2121

Notes:

- if complete before 16 min mark you receive additional rest
- row at prescribed wattage
- lunges are done in place - no walking
- plate carry does not need to be a run