Strength + aerobic work Strength
130 min
Warm up for 20 min
1.Pause Front squat
6x2 @ 80-85% of Max double
- Rest as needed
2.Ring MU Accessory
Every minute on the minute for 12 minutes:
1) Tough effort Top of Dip hold - 15 s.
2) Tough effort Bottom of Dip hold - 15 s.
3) Tough effort False grip Chest to rings hold - 15 s.
3.Aerobic work
Easy bike erg. for 60 min
Avg. pace 2.23.2/1000 m
HR 127/140
25139 m
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