A1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 25 secodns x4; rest 2 min
+
*goal is faster splits for each set this week. Push your pace!
4 Sets:
Assault Bike 2min with an ascending build up every 20 seconds as follows:
200 watts. 250 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 95% effort):
15 Cal Row
150 m Run
15 Cal Assault Bike
rest 4min bw each set
Set 2 = Run, Row, Bike
Set 3 = Bike, Row, Run
Set 4 = Run, Bike, Row
3:06, 3:06, 3:07, 3:17
I'm not sure how my legs were still working today. While I tried to increase the wattage every 20sec on the airdyne, and maintain an aggressive pace with that, I'm not sure it was aggressive enough. Happy with the time for the row/bike/run portion though.
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