2024-05-16-intervals
Stretch
Banded Lat stretch on rig Wall press Downward dog/seal pose
Warm up
2 rounds 9/7 cal bike 20 banded good mornings 20 Bird dogs 30 second active bar hang
Specific warm up
3 rds 1:00 bike moderate pace 10 scap pull ups 10 V ups 10 KBs warm up weight
:45 sec bike faster pace 10 kip swings 10 v ups 10 KBs warm up weight
:30 second sprint 5 ttb 5 KBs workout weight