Workout of the Day
Fitness
A. Bench Press
5.5.3.3.1.1.1
B1. Banded Tricep Pull Down 4×8-10 reps @1121
B2. Single Arm KB Press 4×6-8 reps
C. Bike intervals
:30 Hard Effort
2;15 Rest
x5 sets
 
Performance
A. back Squat 8×2 @80% rest 1min btw sets
B1. False Grip Ring Pull Up 3×3-6 @1321
B2. wtd Ring Dip 3×3-5 reps @2211
C. Bike intervals
:30 Hard Effort
2;15 Rest
x5sets