10/23/2018

A. CS Protocol 
B1. SA Ring Forward Plank; 20sec/side x 3 sets; rest 40 seconds 
B2. SL Sorenson Hold; 15 sec/side x 3 sets; rest 120 Seconds 
A-B2 done

3 Sets: 
30 Cal Assault (increase pace every 10 cals 65, 75, 85%) 
275 for the first 10 cals, 325 for the second 10, 375 for the last 10
2:13 - 2:12 - 2:13

rest 1min 

30 Cal Row (increase pace every 10 cals 65, 75, 85%) 
1100 cals/hr for the first 10, 1200 cals/hr on the second 10, 1300 cals/hr on the last 10
1:33 - 1:34 - 1:33

rest 1min 

600m Run (increase pace every 200m 65, 75, 85%) 
Not sure about the paces, but times were as follows: 1:26 - 1:24 - 1:24
rest 3min