Warmup
Ride 5 min, moderate
HS Hold Practice
Strength
Barbell Biceps Curls
4x8
Head Knockers
4x8
WOD
6 min AMRAP
50 KB Swings (1.5/1)
40 Abmat Situps
30 Goblet Squats (1.5/1)
20 HOD Pushups
Then immediately into Max Wall Sit
REC
Row Moderate 750m
Warmup
Ride 5 min, moderate
HS Hold Practice
Strength
Barbell Biceps Curls
4x8
Head Knockers
4x8
WOD
6 min AMRAP
50 KB Swings (1.5/1)
40 Abmat Situps
30 Goblet Squats (1.5/1)
20 HOD Pushups
Then immediately into Max Wall Sit
REC
Row Moderate 750m