10/10/2017

Morning
A1. Single Arm Forward Ring Plank; 15 sec/arm x 3 sets; rest 45 seconds 
A2. Side Plank w DB Extended over Body; 20 sec/side x 3 sets; rest 45 seconds 
A3. Hanging L Hold; 20 sec x 3 sets; rest 90 seconds 
+
3 Sets: 
25 Cal Assault in less than 1min (but without sprinting) 
60 Double Unders 
15 TTB
rest 3-4min bw sets 
Set 1 - 2:17, UB dubs and T2B, :53 for the 25 cals
Set 2 - 2:37. UB dubs and T2B, :52 for the 25 cals
Set 3 - 2:58, only did 20 cals in 1min, UB dubs, 10/5 T2B
The bike was rough for set 3. I made it to about 9 cals with the wattage at or above 600-700 cals. From 9-13ish it dropped to around 400. Between 13-14 I felt like I was gonna pass out and let the bike spin before finishing the last 6 cals around 400-500 watts

Afternoon
5 Sets: 
12 Cal Assault @ max effort 
30 Double Unders AFAP 
12 UB TTB 
rest until you can push hard again on the bike
Set 1 - :59, UB dubs and T2B, bike finished in :11
Set 2 - 1:02, UB dubs and T2B, bike finished in :10
Set 3 - :59, UB dubs and T2B, bike finished in :10
Set 4 - 1:10, messed up the dubs twice, UB T2B, bike finished in :10
Set 5 - :59, UB dubs and T2B, bike finished in :10