AM: 55 min
Warm up 25 min
1.Running intervals
1200m @ 300 s. - 300
- Walk rest 400 m
1000m @ 245 s. -246
- Walk rest 400 m
800m @ 185 s. - 190
- Walk rest 400 m
400m @ 88 s. pace - 86
Cool down 10 min

PM: 150 min
Warm up 20 min
- 35 bfly

1.Ring Muscle up practice
False grip low amplitude ring swings
- Accumulate 80 reps
Muscle up
- 6 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps >> 14 reps

2.Shoulder press
A. 3 RM
- Max 2 sets

B. 5x1 @ 3 RM weight
- Rest as needed-

3.Core strength
A. 4 sets:
- Strict leg raises on stall bars x Tough (RiR 1-2) - 8 8 7 7
- 10 push ups
- Rest as needed