11:15-12:18

Saturday- UB Structural Strength + Threshold Cyclical

A1. Strict Pull-Up, build to a 1RM weighted

40

A2. Bar-Dips, build to 1RM weighted

45

B. 20 sets of 5 Unbroken Pull-Ups **must break at 5 and must be 5 unbroken each set

Kipping 7:43

C. Ring Dips, 1 x max unbroken

20, kipping

+

3 sets, Row 10 sec MAX EFFORT, rest 2 min *record fastest pace achieved 1:22,1:19,1:18

+

Row 500m for time

1:30

Setting is always on 7