General Prep
2 Sets: For Quality
10/7 Calorie Echo Bike / 200m Run
10 Banded Good Mornings
:30 Wall Sit
10 Alternating V-Ups
:20/:20 Side Plank
Conditioning
Every 10:00 x 3 Sets
20/15 Calorie Echo Bike
20/15 T2B
300/200m Run
500/400m Row
80/60m Farmers Carry
Load: 24/20kg
Coaching Notes, Strategy, and Goals
Goal: Finish each round in 8:00–9:30; use remaining time to recover
Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning
RPE: 8/10
Primary Objective: Stay consistent with T2B execution under fatigue, aim for unbroken or quick resets.
Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.
