4/18/2017

A1. Feet elevated back bridge hold; 15 secodns x5; 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 x5; 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
C1. Side plank; 30 seconds x3; rest 30 sec
C2. Hollow body hold; 30 seconds x3; rest 30 sec
A1-C2 done


3min Row @ 1:58/500m pace 
1min rest 
3min Bike @ 325 watts 
1min rest 
3min Sled Drag 
2min rest 
x4 total sets 

152 avge HR, 181 max HR