2/16 and 2/18/2021

2/16/2021
90 Second Row @ 30min pace
30 seconds transition
90 Second Bike @ 30min pace
30 Second transition
90 Second Run @ 30min pace
30 second transition
x2
+
60 Second Row @ 20min pace
30 seconds transition
60 Second Bike @ 20min pace
30 Second transition
60 Second Run @ 20min pace
30 second transition
x3
+
30 Second Row @ 10min pace
30 seconds transition
30 Second Bike @ 10min pace
30 Second transition
30 Second Run @ 10min pace
30 second transition
x4

Done and done

2/18/2021

A. Squat Clean Gauntlet:
Every 90 seconds:
5 BFB + 1 Squat Clean, starting at 205#
*add 10# every set
*60 sec cap on each set, 30 sec to change weights/increase

Built to 275lbs

B. Front Squat: Find a 3RM

275lbs

C. Bamboo Bar Walks; 50' x 2-3 sets; rest 2min
D1. Stability Ball Y-Raise; 10-12 reps x 3 sets; rest 30 sec
D2. Stability Ball Y ""pass""; 6 passes x 3 sets; rest 30 sec (hold light weight in hands making Y then slowly pass to other hand, again creating a Y)
D3. Serratus Wall Slides; 10-12 reps x 3 sets; rest 1min

I did C and D1-D3 before the squat cleans and front squats