04 10 19

WU: 7 min steady bike
OTM: 1 burpee, + 1/min

P
A. BS: 5×3 @80%

B. AMRAP [20]
Run 200m
20 Push Ups (Def)
20 Vertical KBS (need not be fully OH)

F
A. BS: 10@59%, 5@68%, Max Effort (reps) @77% (target >10)

B. same

Extra

Athlete’s choice based on training priority:

Build (muscle):
DB Bicep Curls: 3×10, 1×15+
Banded Leg Ext: 3×20

Gymnastics:
FT: 30 RMU
OTM (including 0:00) 7/5 Cals (Bike Erg) or (4/2) Bike Cals

L45: B