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Training Plan for Tuesday October 2nd 2018

A) max reps - 3 rounds - 1:30 min on 30 secs off

00:00 - 1:30
- cal bike
2:00 - 3:30
- wall balls
4:00 - 5:30
- burpees
6:00 - 7:30
- cal row C2
8:00 - 9:30
- air squats
10:00 - 11:30
- one of the following
i) 1-2 legless rope climb
ii) 3-5 rope pull ups
iii) 1-2 rope climbs
iv) 1-2 three pull rope climbs
v) 3-5 deficit rope lowers
vi) 3-5 rope lowers + reach

B) 2 minutes per

-narrow stance lat breathing
-glute bridge

Notes:

- goal is same number of reps each round
- focus on skill and efficiency in rope climb variation