Day 2)
Warm Up
3rds
Row 250m
10 Burpees over rower
10 banded pull apart
Strength
3rds
10 strict pull ups
10 kipping pull ups
Rest 2mins between rounds
3rds
10 strict HSPU
10 kipping HSPU
Rest 2mins between rounds
WOD
Echo Bike Intervals
10rds
20s hard > 75/65rpm
40s easy > 50/40rpm
Core
3rds for quality
10 bent over row
Rest 1 minute
10 pike compressions (seated on floor, legs together, hands as far forward as possible beside legs, raise legs off ground)
Rest 1 minute