2 hrs 15 min total

Overview:
Bike intervals + FST

Ride:
15 min warmup
3 x 8 LT on climb w/varying grade w/3 all-out VO2 max attacks per interval (9 VO2 max intrvls total w/in 3 LT intrvls) w/no recovery after intrvls (goal: maintain hard LT effort after each attack)
15 min cooldown

Immediately following:
Park FST:
ALL EX X 15/(per side if Single Side movement)
TRX postural squat
TRX offset atomic pushup/oblique crunch (ouch!)
TRX abducted pike
TRX pike
TRX piked pendulum
TRX windshield wiper leg raise
TRX leg raise
TRX situp
TRX low row
TRX 45 degree row
TRX supine bicycle
TRX kneeling rollout
TRX high rotation
TRX low back
TRX reaching V sit

TRX shoulder complex (T, H, W, Y, A) ALL X 5 CONTINUOUS ONE CIRCUIT

BETWEEN TRX SETS, NO REST:
-10x15 pushups (varying: normal, feet elevated on picnic table bench/decline)
-SL balance RDL
-Bench jump plyo
-x 3 suitcase bike carry (per side)

10-1 pullup
Between pullup sets:
3 x TRX sprinter's start 5 reps each side
1 x 10 BW jump squat
2 x 5 per leg SL balance BW RDL
1 x TRX ham/hip superset 15 reps each

Rode home (10 min)