WEDNESDAY

For load

Deadlifts

6-6-4-4-2

@2.30

Start at around 70% and then build as you go, working today to find a heavy double,

6 x 2 min rounds:

500/400m Bike

20 Double Unders

5 Ring dips

Rest 1 min

Scale the dips appropriately from banded to box.

Simple sprint intervals, aim for bike in around 1 min, DU in less than :20 and the same on dips. Reduce the dips if you are not making the 2:00