AM:
Run 1 mile @ 75%
-Rest 1 min
Run 1200m @ 75%
-Rest 1 min
Run 800m @ 75%
-Rest 1 min
Run 800m @ 75%
-Rest 1 min
Run 1200m @ 75%
-Rest 1 min
Run 1 mile @ 75%
*Use Trueform if possible

PM:
A1. Strict weighted supinated chin-up
Build quickly to a max for today
A2. Strict weighted ring dip
Build quickly to a max for today

B1. Push press
4×1; Building; Rest 30s
B2. Press
4×1; Building; Rest 3 min

C. 21-18-15-12-9-6-3:
Assault bike calories
Strict handstand push-ups
+
(Rest 5-10 min)
+
18-15-12-9-6-3:
Assault bike calories
GHD sit-ups