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:
3 rounds for time:
90 Double Unders
15 Deadlifts, 275#
15 Bar-Facing Burpees

P.M.
16 min EMOM
1st- 12 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


Did a bunch of yard work Saturday morning and then went to train and probably should have taken a nap and then went. Did the AM portion only. 

Rowing - Done. 

Time: 21:00ish
I did the first round and was not feeling good so I just finished at 70% pace. Not a good training day.