17 July

Training (1p)

A. "Echo DT"
Every 4m For 20m
Complete 20/14 Cal Bike
Then: 1 Round of "DT"
115/135/155/185/205
*Max Reps For Tie-Breaker In 5th and Final Round
*5+35 Reps (8 DL After Extra Round of "DT")

(Last Year Was 5+30)
*Kept HR 1m Post "DT" completion each round
-104/112/116/130/158
*Hit Bike In 30 Seconds Each Round

B. Barbell Hip Thrusts

C1. 8-10 Strict Pullups
C2. 30 Pushups
Rest 3m, x3