Thursday July 8th, 2021

Crossfit
Main:
Bike 10x500m with 1min rest between efforts
Hard effort, sprint pace, try to maintain within 3-5s splits

Core: 2-3min of Deadbugs for quality

Quickfit
Row 5x500m with 1min rest between efforts
Hard effort, sprint pace, try to maintain within 3-5s splits

Core: Same as crossfit