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Training Plan for Tuesday March 20th 2018

A) take approx 15 min to complete

5 rounds

- 8-12 strict hspu/pike push up/push up
- 8-12 strict pull up/AHAP ring row

B) work for 20 min

- 1000m row C2

then complete rounds of

- 10 box jump overs
- 200m run/250m row/15 cal bike
- 15/15 single arm DB push press - 15-20% bdywt

C) 1 round

- 2 min dowel sit
- 50 banded tricep extensions

Notes:

- all sets in part A) are unbroken sets
- 8 reps minimum on first set of 5
- reps are allowed to decrease during sets
- in part B) move through the row at 75%