10 10 22

P

A. q(2:30) x 5
3 PC @ 80%
*touch-and-go reps

B. AMRAP [12]
5-7 RMU or BMU
21/16 cals on C2 Machine (row, bike or ski)
*target 4+ rounds

Extra: 4 RFQ
20sec Copenhagen hold (each side)
15 Hamstring curls
5 DB Curtsy Lunges (each leg)

F

A. q(2:30) x 5
5 Sandbag to Shoulder + Recover Bike @ RPE 7

B. AMRAP [12]
7 RR
7 Dips or Pushups
21/16 cals on C2 Machine (row, bike or ski)
*target 4+ rounds