Session 5
4 sets
AB 2 min ramping intensity (start at 250 watts, end at 375-400), directly into
20 ring pushups
15 jumping back squats @ 95lbs
15 strict HSPU @ 2in deficit
15 box jump overs @ 24in (if you plan on rebounding these ensure that you take the time to prep ankles/calves thoroughly)
rest 4-5 min to recovery, cycle through different order of movements after the bike each set
This took me a lot of time. 
I rested exactly 5 minutes in between. The SHSPU I did 3-3-3–1’s, until the 4 round. I thought the tempo on the bike would be easy all 4 rounds. It got moderate on the last one. . SHSPU That was my time killer.
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15-20 min mobility and down regulation work
15-20 min mobility and down regulation work
TFlapTTT 