Morning: 30 min walking
Including a breath ladder up to 9 for 10 min
110/136

Afternoon: 120 min

1.Jacked gymnastics
Ring Muscle-up Technique
Complete:
- 2 x 5 small swings with a t-shirt or something light between your feet
- 2 x 5 full ring swings (still with a t-shirt)
- 3 x (2 swings + 1 hips to rings)
- 3 x 2 inverted kip to bottom of dip
+ ring muscle up 8 x 1

2.Conditioning
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), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ rest
Rest. 2 minutes between sets of intervals

Rower: 1.58.4, 1.58.0 / 500 m pace
AB: 53 cal 53 cal

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