A. Bike
10 min @70%
10 minutes of 1 min 80% 1 min @60%
10 min of :30/:30
7 min of flushing
B1. Snatch High Block Pull : 5×5 HEAVY
B2. 3 sandbag over shoulder
B3. 3 Seated Box jumps
C. 30 min Yoga Flow session
D. Scap / Rotator work
+
10 min , pitch black, eyes closed; breathing focus. Relax on back, hands by size, palms up etc