A1. Shoulder Touch Plank Hold; 10 reps/side x 4 sets; rest 30 seconds
A2. Side Crunches w Hold; 10 reps/side + 1 sec hold at top of each rep x 4 sets; rest 30 seconds
A3. GHD Hollow Hold; 15-20 sec x 4 sets; rest 2min
A-A3 completed
+
Row 1min for Max Cals
Assault 1min for Max Cals
rest 1min
x10 sets
358 total calories
For the row, I was getting 21 cals/min. The last minute I got 22 in one minute. On the bike I was getting between 14-15 cals/min, and on the last minute I got 16 cals. The average wattages were about 1350 on the row and about 350 on the bike.
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