Training

Warm:

20min ride

8min of:

20x double under

6x muscle up transitions

10m bear crawl

Work up to heavy bench

6x tempo close grip bench press @100, 110, 115, 115kg

4x10 bent KB row @ 32kg

Work up to heavy squat

10x@ 60, 90kg

7x@ 120kg

2x5@ 120kg

Cool:

ride 20min