CONDITIONING

E3MOM (A+B+C+A+B+C+...) from 27min to 45min (go by feel)

A:
5 Pull-Up (strict)
10 Push-Up
15 Air Squat
Remaining time Row

B:
5-10 TTB
10+10m Single Arm DB Overhead Walking Lunge
Remaining time C2 Bike or Airbike

C:
8-12 Medball Clean
8-12 GHD Hip Extension
Remaining time Ski

RPE 2-3, very slow pace, should be able to have a conversation all the time.

Start a new set every third minute. On 3-2-1 Go! Do one round of Cindy and row the remaining time. When the clock hits 03:00, do 20m OHWL and bike the remaining time… Go by feel with the loading and intensity. One full round (A+B+C) is 9 minutes. Go by feel with the rounds. You can do this with one machine only if needed.