P
A. q(5:00) x 3
3 BS @ 75%
2 BS @ 80%
1 BS @ 85%
*all 6 reps in the 5:00 window
F
A. q(5:00) x 3
8 BS
*recovery bike at RPE 6 with remaining time
B. 3 RFT [10]
15 sHSPU or sPress (DB or Fat Bar)
30 KBS
C. 4 RFQ
10L/10R Prone Hip Extensions
45sec Wall Sit
20sec L / 20sec R Copenhagen hold
05 01 23