Tue Oct 14

Train/Move
Echo Bike Primer:
2 x (1 Min Easy, 40s Moderate, 20s Hard pace)

THEN

30s on, 1:30 off, 8 Sets @ hardest sustainable pace

Tuesday Gymnastics
Every 2:30 x 2 Sets:
Max unbroken diamond push-ups

Warm-up
2 Sets:
45s Echo Bike
8/8 Single Arm Ring Row
45s Echo Bike
45s Plank on Hands

Strength
Banded Kettlebell Strict Press
3 x 10 @ RPE 7

Top Down Gorilla Row
Every 2 Mins x 3 Sets:
10/10 @ RPE 7

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Stimulus
Strength: Using an empty bar, tie bands on the ends with kettlebells attached. This will add instability to your presses and challenge you in maintaining trunk and shoulder positions. Build to a challenging weight, with your RPE (rating of perceived exertion) at a 7/10. Gorilla rows start with both weights pulled into your chest, then lower one dumbbell before rowing back up, alternating reps

Train/Move: Echo bike conditioning to prepare for a max 10 minute test. Bike at a target RPM that you think is maintainable for 30s, for all 8 rounds