6/13/2017

Late posting this
A. Quadruped Walkout; 8 reps to full extension x 5 sets; rest 60 seconds 
done
B1 Single Arm Farmer Carry; 50'/arm x 5 sets; rest 30 seconds bw arms 
100lb Kb used
B2. Side Plank; 20 sec/side x 5 sets; rest 60 seconds 

C. Crossover Symmetry Scap Work (did this at home after finishing up the row/bike work)

+
90 Sec Assault Bike @ 350 watts 
rest 90 seconds 
90 Sec Row @ 1:47/500m pace 
rest 90 seconds 
x4 sets 
+
60 Sec AB @ 425 watts 
rest 60 seconds 
60 Seconds Row @ 1:43/500m pace 
rest 60 seconds 
x6 sets 
+
30 Sec AB @ 525 watts 
rest 30 seconds 
30 Sec Row @ 1;38/500m pace 
rest 30 seconds 
x8 sets 

Had some trouble holding the 525 average wattage on the bike for the last 2-3 sets. Other than that, no issues