Long aerobic day. 16kg only. Long bike intervals, low-volume bell sets between. The point is time-under-tension at low intensity, not output. Save the grind for tomorrow.
Nose breathing where possible. If you're mouth-breathing through the bell work, slow down. The whole session sits at RPE 6. This is the recovery-active day, not the grind day.
Easy spin, then the standing prep set.
Nose breathing the whole way. If you can't, slow down.
Continuous. One round.
Each round: 4 min bike + bell set. Steady, not hard.
Conversational. If you're gasping by minute 3, back off the wattage.
Bike spins you off the workout.
HR back under 130 by minute 4. If not, sit there longer.
Three slow holds.
Hold the wall.
Hinge forward, let the head hang.
Open the chest.
Aerobic deposit.
Don't spend it today.
LIGHT & LONG.