A. back squat 3, 2, 1; rest 3mins moderate weight rest as needed

B. emom – PC TnG x 2 75% of 1rm + 20 DU – 6mins

C. AD 1min 90% aero; rest 1min x 5 all same pace

+

AD 30mins every 5mins do 30sec 45sec side plank both sides

Notes:
– get in warm up and move smoothly through the Back squat
– make sure the weight for the PC is snappy and good form if not drop the weight
– AD 1min work must be repeatable do not go threshold
– easy AD ride
– flush out day – 3 day deload from end of this week