Only a few spots left (Teams of 3 Same Gender); get in while you can!
am:
A. Deadlift – sumo or conventional; do the opposite of how you prefer today. 3RM tnG Reps + 1×3 @90% + 1×3 @80%
B. 30 min on Bike @ Z1-Z2 spurts
C. 15 min of Gymnastics Skill Work (athletes choice)
ex: free standing HSPU, pistols, muscle up transitions, HS Walk etc…higher skill the better, low volume low intensity . have some fun
pm:
A. MAP TRAINING
amrap 10 @80
10 box jump overs (24/20)
10 T2B
10 S to oh (115/83)
rest 4 min
amrap 10@ 80
row 250m
20/15 cal AB
5/4 Muscle Ups
rest 4 min
10 min on AD/AB
:30 on hard
:30 on easy