Deload week!

As many reps/distance as possible in 18 mins of:
Run, 3 mins
Bike Calorie, 3 mins
Row Calorie, 3 mins
Run, 2 mins
Bike Calorie, 2 mins
Row Calorie, 2 mins
Run, 1 min
Bike Calorie, 1 min
Row Calorie, 1 min

The goal here is lower intensity and creating blood flow. This doesn’t need to be hard nor should it be. Think of an RPE of 6/10 or 60-70% effort. Reminder this is recovery so it should be at a conversational pace or just a bit faster.

Gymnastics Work
Every 1 min for 10 mins, alternating between:
3 Strict Muscle-ups/Pull-ups/Dips/Chin over bar hold
6 Strict Handstand Push-ups/Z-press/OH plate hold

Some gymnastics work with strict movements to focus on building strength with solid mechanics. Lower the reps if needed in order to give yourself a minimum of :20 sec to rest before the next min.

Post Work 1x:
1-2min Banded Hamstring Stretch
1-2min Banded Lying Leg Crossover Stretch