Saturday

Saturday- A.M. BIke + Mixed P.M. UB Strength
A.M.
MAS Bike Test-
5 min warm up increasing speed every minute + any necessary stretching
+
3 x 10 sec MAX EFFORT, rest 3 min **record max pace in watts, RPM, speed- whatever available
+
6 min Bike TT
**record Max Cals
**Pace
**Ending HR
**HRR (HR after 1 min standing rest)
+
Rest as needed
5 sets of 1 min @ 100% 6 min TT pace, 1 min @ 50%

P.M.
50 Strict HSPU’s for time:
Rest as needed
+
For time:
10 Legless Rope Climbs

AM: 

3sets 
115/115/112
Its hard to see what my max RPM is when I'm going all out but I saw 115RPM.

6min Bike 
111 Cals 
Pace Avg 65RPM
HRR 140
Ending HR 176

PM: 
HSPU 9:48

10 Legless - 13:43