Recovery Day

Today starts our new schedule.  As a reminder:
Monday: 6am, 7am, 12pm, 5:30pm, 6:30pm
Tuesday: 6am, 7am, 5:30pm, 6:30pm
Wednesday:  6am, 7am, 12pm, 5:30pm, 6:30pm
Thursday: 6am, 7am, 5:30pm, 6:30pm
Friday: 6am, 7am, 12pm, 5:30pm (no 6:30pm)
Saturday: 9am
Sunday: 12-2pm open gym

Thursday's are still weekly programmed active rest days.  If you missed a session on Monday, Tuesday, or Wednesday, you're welcome to make that up during class time with Thomas or myself. 

Training: 

20 minute conversational pace cyclic aerobic piece - you choose the machine or method (we'all progress time on this each week)
 +
Z press: 10 reps x 6 sets; use an empty barbell here
 +
FLR on rings: 30 second sets until you can't hold 30 seconds; rest as needed between sets

OR

Make up MTW missed session

OR

Skill work of your choosing