3/21/2017

A1. Standing hamstring stretch; 60 seconds x2; rest as needed

A2. Standing hip internal rotation stretch; 60 seconds x2; rest as needed
A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x2; rest as needed
A4. Standing external rotation hip stretch; 60 seconds x2; rest as needed

Done

+

Assault 15 Seconds @ 95% effort 

Assault 45 Seconds @ easy spin 

x10 

 rest 4min 

x2 total sets 

First set started around 1200 watts and slowly declined to about 900. Second set started around 1200, had a quick decline to about 900, then finished around there