4/3/2018

A. Crossover Symetry Work 
B. Scap Pull-ups; 8-10 x 2 sets; rest 60 seconds 
C1. Rower Pike Up (slow and controlled) 6-8 reps x 2 sets; rest 30 seconds 
C2. HandStand Trap 3 Press; 4-5 reps x 2 sets; rest 30 seconds 
C3. SA Roll to Shoulder Tap; 6-8 reps/arm x 2 sets; rest 90 seconds (side plank, roll to forward, shoulder tap, roll to side plank) 
A-C3 done

+
AB 20 Sec @ 90% effort (over 750 watts for each set, will go higher if this is to be a progression)
AB 2:40 @ threshold pace (275-300 watts)
AB 3min @ easy recovery 
into: 
Row 20 Sec @ 90% effort (~1:30/500m pace)
Row 2:40 @ threshold pace (2:01-2:02/500m pace)
Row 3min @ easy recovery 
x3 total sets