Tue Nov 18

Train/Move
6 Min Echo Bike @ 4 slower than 10 min avg
3 Min Rest
6 Min Echo Bike @ 10 min avg
3 Min Rest
6 Min Echo Bike @ +3 faster than 10 min avg

Gymnastics Tuesday
Every 2.5 Mins x 4 Sets:
65% of max set Strict HSPU

Warm-up
2 Sets:
10/8 Cal Echo Bike
8/8 Single Arm KB Bottoms-up Press
10/8 Cal Echo Bike
20 Hollow Rocks

Strength
2 Tempo Strict Press:
Every 90s x 6 Sets, 5s lowering

---

Stimulus
Strength: press or push-press up and then slowly lower the weight, focusing on shoulders down and elbows forward. Build to where you are challenged by the tempo but can maintain positions

Train/Move: Longer bike intervals today and very challenging paces. Adjust as needed to be consistent in your RPM/cadence