Join us on the new platform and the launch of Northern Heights Training https://www.wodup.com/marketplace/northern-heights-training

post General warmupAerobic piece Add A1. Hang Power Clean : Heavy 5 Rep , TnG Style cycle speedA2. Ring / Bar Muscle Up : 30-50%

AM MonoEMOM x 10Min 1: :40 SkiMin 2: :40 Row*moderate Pace effortsinto,E2MOM x 10 sets25/20 cal at harder effort, smooth til the 2 min markinto,:40

Rest Day Swim: 300-400m all stroke warmup 4-6 min shoulder stretches 250m , rest 2 min , 500m , rest 3 min – 400m ,

AM Mono : Bike5 min smooth3 min :25 building , :35 easy10 min @80%5 min @Z22 min easy10 min @85%5 min flush WLA. Squat Clean

ONE Long SeshA. EMOM x 10Min 1: RowMin 2: Burpee8/8 – 10/10 – 12/12 – 14/14 – 16/16B. Bench SupersetsHeavy 5 rep Bench + 10