Free Choice/Make-upUse this time: a) to make up for another day’s workout (Monday/Tuesday/Wednesday/Friday); b) to do some GOAT work (improve on weaknesses such as Olympic lifts, double-unders, or handstands); c) for strength training; d) for endurance training like running/rowing; e) or all of the above!

Optional Row or Bike 5 minutes @ 6 6 sets: 45 seconds @ 10 3 minutes rest 5 minutes @ 6