So the focus is performing on 17.5
With that in mind the focus here is going to be not increasing soreness or adding much muscle fatigue as well.
If you are in the bubble and are trying to shoot to have a big jump on .5 then be prepared to go at it 2x for sure… and maybe even 3 depending on what it is.
10 min Assault + 10 min row + :30 on/:30 off x 10 min of bear crawl
1 arm kb ovhd squat
Bulgarian split squat
B) 3×50′ hsw
(If this length is hard for you then go 3 lengths that are not hard. This portion should take no more than 4 min.
C) :20 sprint/:40 chill x 10 legs only assault bike