A. T(2-3), AMRAP [32]:Row 1000m (1PW, switch every 250m)30-50 Pushups (1PW, switch anytime)BikeErg 1000m (2PW, 1000m each)30-50 Barbell curls (1PW, switch every 10-15 reps)Ski 1000m (1PW, switch every 150-200m)[2] for 4x(0:15 on/0:15 off) Synchro Hollow rocks (2PW) or HSPU work
08 18 22
A. T(2) or (2)+’1 shadow’ @0:00, AMRAP [15]: 9-15-21-27-33…+6/rd of:Row Cals (1PW, switch anytime)Strict Press (75/55), (1PW) @15:00-20:00, rest or spend some time on handstands/wall walks @ 20:00, AMRAP [15]: 9-15-21-27-33…+6/rd of:Ski Cals (1PW, switch anytime)Push Press (75/55), 1PW B.
08 11 22
A. [10] Explore types of ‘arm hangs’, and ‘ring/bar support’ B. T(2-4), AMRAP [30]:10-20-30-40…+10/rd Echo Bike Cals, 1PW, switch every 3-6 calsAccumulate 1:30 bar hang, 1PW, switch every 0:15-0:30*10-20-30-40…+10/rd OTP-Burpees, 1PW, switch every 3-6 repsAccumulate 1:30 ring support hold, 1PW,