10/18/2016

A1. Hanging Straddle Leg Lifts; 10 reps x 4 sets; rest 30 seconds 

A2. Side Plank Rotations; 8 reps/side x 4 sets; rest 90 seconds 

B1. Arch Body Hold; 45 seconds x 4 sets; rest 30 seconds 

B2. Table Top Hold; 30 seconds x 4 sets; rest 90 seconds 

+

Row 2min @ 1:52/500m pace 
rest 30 seconds 
x5 sets 

+

Assault Bike 2min @ 350 watts 
rest 30 seconds 
x5 sets 
Used HR (165-175BPM) instead of wattage because the airdyne doesn't give an accurate/prompt reading of wattage. Though, I was not able to maintain a wattage around 350 for more than one of the intervals. The airdyne was reading around 315avge and around or above 250 at the lowest

+

Sled Drag 2min Continuous 
rest 30 seconds 
x3 sets