11/15/2022

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 3 sets; rest 30 seconds 
A2. FHL Calf Raise; 25 reps x 3 sets; rest 30 seconds 
A3. Knee Over Toe Calf Raise; 25 reps x 3 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 3 sets; rest 30 seconds
A1-A4 done

18-12-6:
Row Cals
Ski Cals
rest 4min
x 3 sets

Sets 1-3 took between 4:19-4:23. I held 1100/1200/1250+ cals/hr on the ski, which was by far the most difficult part because my lats would get fatigued very quickly. For the row I held 1200/1300/1400 cals/hr