10/3/2017

A. Tall kneeling paloff press; 12 reps x4; rest 1 min
B1. Side plank; 30 seconds x4/side; rest 30 sec
B2. Tuck ups; 12-15 reps x4; rest 30 sec
B3. Supine windshield wipers; 10-12 reps x4; rest 30 sec
A-B3 done

+
30 Sec Assault @ 85% 
30 Sec Rest 
30 Sec Row @ 85% 
30 Sec Rest 
x7
rest 3min 
x2 total sets 
For the bike I worked up to >500 watts as quickly as possible and held that for the remaining time. On the row the pace was at or below 1:40/500m