11/21/2017

A1. Ring Mountain Climbers (slow and controlled); 10/side x 5 sets; rest 60 seconds 
A2. Bent Knee Hollow March; 10 reps/leg x 5 sets; rest 60 seconds 
B. Side Arch Rocks; 20 sec continuous x 5 sets; rest 60 seconds 
A1-B completed


400m Run @moderate effort/ smooth pace
Rest 30-60 sec, into:
1:00 Bike @225w
1:00 Bike @275w
1:00 Bike @325w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x3 sets

Each run was around 1:40 and I made it into the round of 425 Watts for each set