3:00 BikeErg / 3:00 Row @ easy
2:00 BikeErg / 2:00 Row @ moderate
1:00 BikeErg @ moderate hard
+
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Build to workout weight for the thruster
* Practise short sets of pull-ups between sets
+
@ workout weight
1:00 BikeErg @ 98-102%FTP20
15/12 (cal) Row
5 Thrusters
5 Chest-to-bar pull-ups
15/12 (cal) BikeErg
5 Chest-to-bar pull-ups
5 Thrusters
1:00 Row @ 5km pace