Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
3 sets of:
6 x 40 sec Bike @ 6 min TT pace, rest 20 sec
Rest 1 min
6 x 40 sec Row @ 2k pace, rest 20 sec
Rest 3 min
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover


P.M.
3 rounds for time:
10 Muscle Ups
14 Overhead Squats, 135#
21 Cals Row
+
14 min EMOM
1st- 12 Burpees
2nd- Row 12 Cals

AM:

Bike done @ 68rpm

Row done @ 1:46/500m

Sled push done with 135#

didnt gete to the PM.