Warmup
bike 10 cal then walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
warm up then, 5x1 AHAP
WOD
5 rds
Top of 3 minutes
Alt ERGs - 10/8cal ROW / 8/6cal SKI
10 Bench approx 70% of todays 1rm
15 OH Tricep Ext 45/25
rx+
ERG 12/10 row / 10/8ski
Bench 155/105
