11/28/2017

Forgot to post this yesterday, my b

A1. Crossover Carry; 50'/side x 3 sets; rest 30 seconds
A2. Landmine Rainbow; 8 reps/side x 3 sets; rest 30 seconds
A1 and A2 completed 

2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% "aerobic effort'
1. 15c Row, 200m Run, 15c AB, 15 Burpee
2. 15c AB, 15c Row, 15 Burpee, 200m Run
3. 200m Run, 15 burpee, 15c Row, 15c AB
4. 15c Row, 15 burpee, 15c AB, 200m, Run 
Rest 6 Minutes 
x4 sets 

In the 2:00 window, I started at 225 watts and increased by about 25 watts every 30 seconds, ending at 300 watts. For each set, the AB cals were completed in under 45 seconds, the row was completed in under 30 seconds for round 1 and around 36 seconds for the remaining rounds. I'm not sure about the time domain for the burpees or the run, but I'd guess around a minute for both.
Set 1 - forgot to record total time
Set 2 - 6:04
Set 3 - 5:57
Set 4 - 6:18, had a short brain fart after the burpees and thought I was done