Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
3 sets of:
6 x 30 sec Bike @ 6 min TT pace, rest 30 sec
Rest 1 min
6 x 30 sec Row @ 2k pace, rest 30 sec
Rest 3 min
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover


P.M.
21-15-9
Power Clean, 135#
CTB Pull Ups
Thrusters, 95#
GH Sit Ups
+
14 min EMOM
1st- 5 Muscle Ups
2nd- Row 15 Cals

AM:

3 Sets:

Bike - 70rpm

Row - 1:46/500m

Sled push - done with 3 45s

PM: 

Wasn't able to do the PM. Did it on Sunday instead