Warm up:
12 min chill bike(18-21 mph)+3 min of :15 sprint/:45 chill
mobilize
a) Incredible Hulk
b) every 3 minutes for 21 min
Sprint: 20/15 cal ski+15 ghd su
Weakness or c) 100/70 ring dips for time*
*every break and at the start 20’ hsw
D) 3 sets of
10 ghr
10 underhand Barbell rows