part 1:
Airdyne Sprints:
20 sec @ max effort
Rest 2 min x 6
(rest 10 min off bike - perform 25 HSPU in this time)
20 sec @ max effort
Rest 2 min x 6
rest 6+ hours
part 2:
A. reverse med ball throws - 3-5 kg ball x 3 attempts/set; rest 2 min b/t sets x 4
B. sled drag backwards - 50 m @ 80% - toe/heel action; rest 2 min x 3
C1. GH extensions - 20 straight x 4; rest 90 sec
C2. FLR on rings - 180 sec accumulated
D. Side Bridges - 30 sec/side x 3/side; no rest b/t sides
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