Morning: 30 min
30 min walking, including a breath ladder up to 10
105/128

Afternoon: 120 min

1.Jacked gymnastics

A. Ring MU technique
B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
12 7 5

2.Skill: HSW practice for 10 min

1. Conditioning from TTP Engine week 5 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

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
30s @ rest
Rest. 2 minutes between sets of intervals

Row 1.52.4/500 m, 1.51.7/500 m
AB cal: 42, 43
165/182

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