2/7/2017

A1. Weighted Shoulder Cars; 5 reps x 3 sets; rest 30 seconds 
A2. Side Plank to Shoulder ABduction; 10 reps/side x 3 sets; rest 45 seconds 
A3. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds 
A1-3 done

+

For Time: 
50 Cal Row 
100 Double Unders 
50 Cal Bike 
6:59
1300-1400 watts on the bike
had one hiccup on the dubs (68/32)
~370 watts on the bike

+

10min Row 
10min Bike 
*both at easy EN1 pace
Avge HR - 129 BPM
2:24.7/500m pace on the row
146 Watt avge on the bike