AM/MONO:
Bike / Run
20 / 15 cal bike
200m run
20 / 15 cal bike
400m run
200m walk
X 5
AM:
A. “Mary One Up”
AMRAP 20
5 sHSPU 5/3” deficit
10 Alt Weighted Pistols (53/35) KB
15 C2b Pullups
B1. Hang Power Clean x 5 TnG
B2. 5 TnG Style Box jumps, non hip openers
B3. 10 banded squat jumps
X 4 sets
PM:
A. Bike Sprint
:25 x 7; rest. :90 btwn
B1. Seated Strict Press 5-5-5-5-5
B2. 15 GHD situps
C. Single Arm DB row x 10 reps x 4 sets each side
D. TGU : heavy side x 7 each arm
BECOMPLETE:
- Banded Quad Extension x 20 reps x 4 sets
- Banded single Leg Hamstring Curl x 15 reps x 3 sets each side
- Reverse Hyper 3 x 30
- 5 minutes of wrist mobility
- 5 minutes of ankle mobility
- Crossover symmetry