12/5/2017

A1. Crossover Carry; 50'/side x 4 sets; rest 30 seconds
A2. Landmine Rainbow; 8 reps/side x 4 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 4-6 Minutes 
x4 sets 
For the 2:00 AB I started at 225 watts and built by 25 watts (ish) every 30 seconds (225 - 250 - 275 - 300)
Set 1 - 5:40
Set 2 - 5:53
Set 3 - 5:48
Set 4 - 5:56