Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
Row 4 min @ 2k pace -2 sec
Rest 3 min
Row 3 min @ 2k pace -2 sec
Rest 2 min
Row 1 min @ 2k pace -2 sec, rest 30 sec x 4
Rest 2 min
For time:
18-15-12-9-6-3
KB Swings, 70#
Burpees

P.M.
16 min EMOM
1st- 10 CTB Pull Ups
2nd- 11 Kipping HSPU’s @ 3.5” deficit **shoot for highest # possible
+
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover



AM: 
Played volleyball for 3hrs 

PM:

Rowing done @ 1:48/500

KBS and Burpees: 7:46

EMOM Done 

1st - 11 C2B Mixeed that up with HSPU 
2nd - 10/10/10/10/10/8/8/10

Sled push skipped.