105 min

1.Jacked gymnastics/skill work
Bar Muscle-up Skill Work
Kip Swings (3 x 10)
Bottom 1/2 Straight Leg TTB (5 x 5-10)
BMU w/band
BMU 8 x 1 reps

Bar Muscle-up Accessory
Banded Lat Pull-Down in Hollow (4 x (10-20 reps, 60s rest))

2.HSW practice for 15 min

3.Aerobic work: easy AB for 30 min
Avg. rpm 47,199 cal
134/142