5/16/2017

A1. Elbow on Knee External Rotation w DB; 10-12 reps x 4 sets; rest 30 sec 
A2. Banded Internal Rotation Shoulder Stretch; 1min/side 
A3. Bent over Thumbs down DB reverse flys; 10-12 reps x 4 sets; rest 30 sec 
A4. Kneeling German Hang Stretch; 60 sec x 4 sets; rest 30 sec 
+
Assault 90 Seconds @ 325 watts 
Assault 90 Seconds @ slow spin 
x4
+
Assault 60 Seconds @ 400 watts 
Assault 60 Seconds @ slow spin 
x6 
+
Assault 30 Seconds @ 500 watts 
Assault 30 Seconds @ slow spin 
x12

Completed all of it, didn't have any issues with the wattages on the bike