Saturday, 11.02.19

All:

A. 10 min smooth 50-60% – machine of choice

+

10-15 min of activation and stretching

+

Discussion of 20.4 – some whiteboard and general self assessment of the performance (of re doing)

B. Bike

1 min @50

1 min @60

1 min @70

1 min @50

1 min @80

1 min @50

1 min @90

1 min @50

Into

10 min of :30 @80 / :30 feet only @50

C. Complex

6 strict t2b + 5 c2b pull-ups + 4 bar muscle ups + 3 bar dips on top of bar

Rest 3 ish min x 4 sets

D. Db sA row 8-10 reps x 4 sets. Rest :30

E. 10 rds NFT (not for folks re doing)

1 Legless rope climb

10 ghd sit-ups

F. Bridge work – accumulating time

G. L-sit – accumulating time

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