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
6 Sets, each for Time:
25 Calories on Rowerg @ faster pace than avg pace from last week (the 20min amrap of 15 cal row)
25 Calories @ easy effort
1min reset
I held 1400+ watts for the first 25 cals and then between 950-1050 on the second 25 cals. Total time for each set was between 2:25 for the fastest (last set) and 2:30.4, with sets 1-5 between 2:28-2:30 total time
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