9/4/2018

A. CS Activation Protocol
I am now scap jacked

+ 
3 Rounds
24sec Plank Hold w/ elbows on Stability Ball
24sec Plank Hold w/ feet on Stability Ball
24 Side Plank w/ elbow on Stability Ball 
*rest as needed b/t movements
Done

+
10 Sec Row @ <1:40
20 Sec Row @ <1:45 
30 Sec Row @ easy pace 
x3 
into: 
50 Double Unders 
100' Sand Bag Carry @ heavy load 
200m Run 
50 Double Unders 
100' Farmers Carry 
200m Run 
ride bike easy 3min 
x4 sets
Set 1 - 8:42, 147 avge HR, 167 max HR
Set 2 - 8:40, 159 avge HR, 171 max HR
Set 3 - 8:58, 161 avge HR, 172 max HR
Set 4 - 8:51, 162 avge HR, 174 max HR