Training

Part 1:
A1. Back Squat @ 30X0, 4-4-2-2-2; 180s rest
308-328-338-348-358(1)
A2. Deficit HSPU @ 30X0, 2-3 x 5; 180s rest
yellow + g/ Y+y/ y+y+g(2) x 3
B1. RDL @ 50X0, 4-6 x 4; 120s rest
250-260x4x3
B2. weighted dips @30X1, 2-3 x 4; 120s rest
40-45-50-55(2)
C. GHD raises w/ bands, 6-9 x 5; 120s rest
maroon band, 9/8/7/7/6

Part 2:
[60s Airdyne @ 50%/ 60s Airdyne @ 80%] x 7
+
15 min rest/mobility
+
[60s Airdyne @ 50%/ 60s Airdyne @ 80%] x 7