Strength:
A) CJ EMOM x 6 min: at the following percentages: 50,60,70,80,90,80
DL Clusters: rest 2 min between sets, 10 sec between reps: 2.2.2 @70%, 2.2.2 @ 75%, 1.1.1 @ 80%, 1.1.1 @ 85%
Conditioning:
5k Row @ 60% intensity
Skill:
Tabata Airdyne/Pistols: 20 sec ME Cal AD, 10 sec rest, 10 sec ME Alt Pistols, rest 10 sec x 8 rounds for ME reps of Cal + Pistols