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Training Plan for Wednesday April 24th 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) 5 rounds

- 50s row C2 @150-155% of avg wattage
- 3:10 min rest

C) 1 round

- 2 min couch stretch per side
- 2 min shoulder extension stretch 

Notes:

- stagger second group at 2:00 if needed
- hold pace and no higher in all rounds
- leave some in reserve in early rounds