A1. Elbow on Knee External Rotation w DB; 10-12 reps x 3 sets; rest 30 sec
A2. Banded Internal Rotation Shoulder Stretch; 1min/side
A3. Bent over Thumbs down DB reverse flys; 10-12 reps x 3 sets; rest 30 sec
A4. Kneeling German Hang Stretch; 60 sec x 3 sets; rest 30 sec
A1-4 done
10min Max Cal Assault
147 cals, 337 watt average, Average HR = 167, Max HR = 178, 4 total miles biked
If I have done this before, I don't remember it. Stayed around the average wattage until the last 1:30, then I tried to build as high as I could. 150+, maybe getting close to 160 is possible. If this is programmed in the future I will definitely be more aggressive on this
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