105 min

1.Jacked gymnastics
A. Ring Muscle-up Technique
Complete:
- 3 x 5 small swings with a t-shirt or something light between your feet (you are not allowed to drop it)
- 3 x 5 full ring swings (still with a t-shirt)
- 5 x (2 swings + 1 hips to rings)
- 5 x (2 rear pull + 2 jumping transition)

B. Strict Pull-up Threshold
Strict Pull-up Threshold (Non-Interference) - Week 1 (Time)
6 rounds:
- 20% of total reps from your 5 minute max test = 7 reps
- 60s recovery pace lunges

2.Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breathe in / exhale through mouth (as needed), no breath hold on top of the minute

Main set

A. 5-minute Assault bike TT (“Time Trial”) for avg. RPM and total calories

Flow. Begin the test within 3-minutes from completing the warm up. Your aim is to maintain a steady, maximal (relative to time duration) pace for the whole 5-minute TT.

Results: 68 cal, avg. rpm. 61, avg. speed 23.5 m/ph, avg. watts 313
181/190

B. Assault bike OR ski erg – 20-minutes @ RPE 3 (“Easy”, see notes below)