120 min

1.Skill: HSW practice for 20 min

2.Butterfly Technique E2
Complete:
- 3 x 8 kip swings
- 3 x 5 kip swings with re-grip
- 3 x 5 winging pull-ups (use bands if needed)
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
+ singles attempts

3.Conditioning from TTP Engine week 3
A. 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
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 breath in / exhale through mouth (as needed), no breath hold on top of the minute

B. Main set
A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ active recovery (easy pedal/row/ski)
Rest. 2 minutes between sets of intervals

Total cal: 54, 54
Total m row: 893, 892; 1.57.5, 1.57.7
170/185

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow