Accumulate 15 shoulder CARs per direction per arm
3 Rounds
10 banded external rotation
10 banded internal rotation
10 banded face pulls
10 banded pull-aparts
Row 500m @ max sustainable pace
Bike @ maximal recovery effort for 3min bw sets (fastest effort that allows you to recovery)
x6 sets
Bike @ maximal recovery effort for 3min bw sets (fastest effort that allows you to recovery)
x6 sets
1:53/500m, 200W - 1:50/500m, 200W - 1:48/500m, 200W - 1:48/500m, 200W - 1:46/500m, 200W - 1:46/500m, 230W
I had no idea how to pace any part of this
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