Tue Sep 30

Train/Move
Warm up with:
2 mins easy pace
30s moderate pace
30s hard pace
1 min recovery pace

THEN:
10 Min Max Cal Echo Bike:

Warm-up
3 Sets:
15/12 Cal Echo Bike
10/10 Lateral Banded Monster Walks
20 Banded Pull-aparts
20 Slow Knee Tucks

Strength
Strict Press: 3 x 10 @ 55-65%

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Stimulus
Strength: start at 55% and increase across sets if you can. Expect these to be very challenging, avoid any kind of dip.

Train/Move: a healthy warm-up, rest a few minutes, then go for max calories in 10 minutes. You should have an idea of what pace you can maintain but if you don’t, start slow and build up across the 10 minutes.
Gymnastics Tuesday
4 Sets:
10/10 Single Arm Ring Row
30s rest
6-10 Strict Ring Dips
30s Rest
30-45s Hollow Hold
2 min rest