Am:
A. 20 min max cal bike
Rest 10 min
10 min
:30 @80%
:30 easy
Into
10 min flush @50%
Pm.
A. Bench Press – 10×3 @50-60%. As emom
B. Db sa row 7-9 reps x 4 sets
C. Accumulate 5 min in Split version of your choice. (Stretching)
D. Belly to wall HS hold x :20 x 6. Rest accordingly
E. RECOVERY