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Training Plan for Tuesday March 19th 2019

A) OTM 9 min

1: 15/15s 1/2 kneeling banded anti rotation hold (inside foot forward)
2: 20-40 lateral line jump overs
3: 10-20 plate ground to overhead

B) 3 rounds 2 min to complete each exercise

00:00 - 2:00
- 15-30 cal bike @75-85%
2:00 - 4:00
- 15-30 lateral burpee box jump overs
4:00 - 6:00
- 15-30 foot anchored sit ups
6:00 - 8:00
- 200/300/400m run or 250/350/450m row C2
8:00-10:00
- 15/30/45/60m DB front rack walking lunges @approx 15-25% bdywt per hand

C) Accessory

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes:

- goal is to finish with approx 20s rest left in each in interval
- run if able, row if physically unable to run
- choose lunge distance that allows for lighter weight with more distance
- suggested RPE of 6-7/10