5/31/2017

A. Quadruped Walkout; 8 reps to full extension x 3 sets; rest 60 seconds 
done

B1 Single Arm Farmer Carry; 50'/arm x 3 sets; rest 30 seconds bw arms 
Used a 100lb kb

B2. Side Plank; 20 sec/side x 3 sets; rest 60 seconds 
Done

Didn't have the Crossover stuff in the gym, will do some in my apartment, did the following at the gym
C1. External Rotation to Sots Press; 8 reps x 3 sets, 1min rest
C2. Back to Wall Shoulder Ys; 8 reps x 3 sets, 1min rest
C3. Scap Pull-Ups; 8 reps x 3 sets, 1min rest


90 Sec Assault Bike @ 350 watts 
rest 90 seconds 
90 Sec Row @ 1:47/500m pace 
rest 90 seconds 
x2 sets 
+
60 Sec AB @ 425 watts 
rest 60 seconds 
60 Seconds Row @ 1:43/500m pace 
rest 60 seconds 
x4 sets 
+
30 Sec AB @ 525 watts 
rest 30 seconds 
30 Sec Row @ 1:38/500m pace 
rest 30 seconds 
x6 sets 

Made it through all of them at the prescribed wattages/paces