A. CS Protocol
Done
500m Row @moderate effort/ smooth pace
Rest 30-60 sec, into:
30 sec Assault @225w
30 sec Assault @275w
30 sec Assault @325w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x4 sets
I can't count and ended up doing 5 sets
Sets 1 and 2 I got to 525 watts, the remaining sets I got to 475 watts
10-15 Min progressive cyclical cooldown, then....
Perform 2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Done
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