1/31/2017

A1. KB 1-arm OH Carry; 60 seconds x 5 sets; rest 30sec

Used a 24kg KB for this

A2. Hand Stand Trap 3 Press; 8 reps x 5 sets; rest 60 seconds 

B. RNT OHS; 8 reps x 5 sets; rest 90 seconds https://www.youtube.com/watch?v=oeolnnmqiis

C. DB Windmill - 4 x 6-8 ea side; rest 60sec 

Used a 35lb dumbbell for this

+

Assault Bike Sprint 10 Seconds @ 100% effort 
rest 1:50 
x7 

Wattage was around 1600, last set was the lowest about 1500

+

Row Sprint 20 Seconds @ 100% effort 
rest 1:40 bw sets 
x5 sets 

Row was at or below 1:24/500m