01 18 19

WU: 3x
10 Hollow to V up or hollow hold
10 DB PP or 5-8 K-HSPU
12/8 Row Cals

A. BS: Work to a H5

B. 4RFT:
25 WB (30/20)
12 Dips (any style)
Run 400m
Rest [2]; WB, Dips should be u/b

Extra

C. 3 Rds:{7:00/3:00}
Bike max distance

D. Back Rack Single Leg Split Squats
6×10 (3 sets/side)

Then
DB Bench Press: 5 Sets of 8-12 reps
Rest [1:30]

L45: A, B