Both programs: transitional week
A. EMOM X 10
10/8 cal bike
6 Russian swings
4 burpee box jump over 24/20
*can extend to every :90 when/if needed for modification
B. Every 3 min x 10 sets
250m row
15 ghd sit-ups
5 tng clean and jerk 50-60%
C. Bike x 10 min
:35 hard
:25 easy
+
10 min easy