11/14/2017

A1. Ring Mountain Climbers (slow and controlled); 10/side x 4 sets; rest 60 seconds 
A2. Bent Knee Hollow March; 10 reps/leg x 4 sets; rest 60 seconds 
B. Side Arch Rocks; 20 sec continuous x 4 sets; rest 60 seconds 
A1-B done

400m Run @moderate effort/ smooth pace
Rest 30-60 sec, into:
1:00 Row @225w
1:00 Row @250w1:00 Row @275w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x3 sets
I ignored the whole 'moderate effort/smooth pace' for the run and went with an aggressive pace. I made it to the round of 300w on sets one and two, 275w on set 3. Using wattage as a measurement on the rower was a bit weird