Tue Oct 28

Train/Move
Echo Bike Intervals:
4 Sets:
1:30 @ 3-5 RPM below 10 Min Avg
1:00 @ easy pace
1:00 @ 0-3 RPM above 10 Min Avg
:45 @ easy pace
:30 @ 4+ RPM above 10 Min Avg
:15 @ easy pace
*no rest between sets

Warm-up
2 Sets:
10/8 Cal Echo Bike
8/8 Single Arm Ring Row
10/8 Cal Echo Bike
30s Banded Dead Bug

Strength/Skill
Max Unbroken RMU, BMU, or Pull-ups
THEN:
Every 2:30 x 3 Sets:
50% of max reps

Stimulus
Strength/Skill: band or select a movement that allows for a max set to fall between 10-20 reps

Train/Move: Goal is to maintain same number of calories across all four sets of intervals. If you have not performed a 10 minute test, today would be a good day

Tuesday Gymnastics
Work on RMU, BMU, CTB, or Kipping Pull-up efficiency