AM: 60 min
4-5 x 15 min Bike - 4
- 1 min rest between
- 124/140

PM: 120 min
Warm up EMOM12 + 20 m HSW
1.Weightlifting
A. Every 90 s for 9 minutes: 5 STOH (Heavier than last week) - 35 kg

2.Gymnastics
A. BMU practice for 10 min
B. Every minute on the minute for 14 minutes:
Even: 10 Cal bike
Odd: 3 Bar muscle ups - 7 x 3 = 21 reps

3.Strength
A. 2 sets:
15 Banded scapular retraction
25 Banded tricep pushdown
10 Bicep curl + 20 m Gun Walk - 15 15 lbs
- Rest 3 min-

4.JG
A. 3 sets:
- 10 single arm ring row/arm
- 1 round of GS
- 30 hollow rock
B. 10 min mobility work