A1. SA Ring Forward Plank; 10 sec/arm x 3 sets; rest 30 seconds
A2. Hip Extensions; 12-15 reps x 3 sets; rest 90 seconds
A1 and A2 done
8 Total Sets:
500m Row
1000m Bike
rest exactly 2min bw sets
So I forgot to record the times for each set. However, I was rowing at a 1:53/500m pace and held at least 350 watts on the bike. Sets 1-3 were around 350-360 watts on the bike, 4-7 were around 360-370, and the last set was over 380 watts.
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