Tempo Bike/Row
3 Min Warm up
5 Rounds of:
2 Minutes TEMPO Bike (threshold watts)
2 Minutes Easy Row
Then,
3 Min Cool Down
5 Rounds
100 Double Unders
10 Bar Muscle Ups
100’ Handstand Walk
25-20-15-10-5
Ring Push Ups
Inverted Ring Rows
PM Session
Warm up - banded couch stretch, straddle hamstring stretch, 10 Bulgarian split lunges (5 each leg), 30 air squats (w/hip circle), 20 shoulder rolls, 10 single arm DB press (each arm), warm up w/barbell until loose… work up in weight.
10 Rounds (WR 1:1)
100m Run
3 Squat Cleans 225/155#