Rest day, total workouts of the week 4 hours, x 3
Deload

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 105 min
Upper body strength -
Squat -

Gymnastics
MU - 30
BMU -
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2370