6WLT

S w/u

-

5x 30sec moderate / 30sec light Airdyne or assault bike

-

“30/30 carnage”

10x 30/30 for max cal

5min rest

5x 30/30 for max cal

3min rest

3x 30/30 for max cal

-

20min Row/ski

2nd training session:

100x TGU @ light weight (focus on form)

-

3x (5-1) pull up ladder

-

20min light bike @ 60% MHR