4/17/2018

A. Crossover Symetry Work 
B. Scap Pull-ups; 8-10 x 4 sets; rest 60 seconds 
C1. Rower Pike Up (slow and controlled) 6-8 reps x 4 sets; rest 30 seconds 
C2. HandStand Trap 3 Press; 4-5 reps x 4 sets; rest 30 seconds 
C3. SA Roll to Shoulder Tap; 6-8 reps/arm x 4 sets; rest 90 seconds (side plank, roll to forward, shoulder tap, roll to side plank) 
A-C3 done

3 Sets: 
20 Cal Assault 
80 Double Unders 
20 Cal Assault 
rest 3min 
Set 1 - 3:40
Set 2 - 3:35
Set 3 - 3:35
I held about 400 watts on the bike for every set of 20 cals. Only one set of dubs was UB

3 Sets: 
20 Cal Row 
20 TTB 
20 Cal Row 
rest 3min
Set 1 - 2:45 (UB T2B)
Set 2 - 3:24 (8/6/6 T2B)
Set 3 - 3:09 (10/5/5 T2B)

The first set of 20 cals for each set was around 1350 cals/hr, the second set of cals for each set was 1400+