90 min

1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 15 min

2.Conditioning from TTP Engine week 2
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),

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 @ Rest
Rest. 2 minutes between sets of intervals
Total cal/set: 53, 53, 52, 52
HR 171/185

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