A. CS Protocol
Done
4 total sets:
Bike 1k @ moderate, sustainable pace, into:
Row 50 Cals for Time
*all sets should be within 8 sec of other sets - be sustainable
rest 4-5min bw sets
Finished each set in 3:56-3:57, holding about 320 watts on the bike and the high 1300 to low 1400 cals/hr range on the row
10-15 Min progressive cyclical cooldown, then....
Perform 2 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Done
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