11/06/2018

A. CS Protocol 
B1. SA Ring Forward Plank; 25ec/side x 3 sets; rest 40 seconds 
B2. SL Sorenson Hold; 20 sec/side x 3 sets; rest 120 Seconds 
C. Strict Alt TTB; 6/leg x 2 sets; rest as needed 
A-C done

3 Sets: 
50 Cal Assault (increase pace every 10 cals 65, 75, 85, 95%) (first 20 cals at 65% effort) 
Set 1 - 3:37
Set 2 - 3:32
Set 3 - 3:36
Built from 275-325-375-400+ each set

rest 1min 

50 Cal Row (increase pace every 10 cals 65, 75, 85, 95%) (first 20 cals @ 65% pace) 
Set 1 - 2:29
Set 2 - 2:31
Set 3 - 2:42
I was able to consistently build from 1100-1200-1300-1400 for the first two sets, but by set three I was pretty much dead and was struggling to maintain 1200 cals/hr

rest 1min 

1000m Run (increase pace every 200m 65, 75, 85, 95%) (first 400m @ 65% pace) 
rest 3min
Set 1 - 2:40
Set 2 - 2:44
Set 3 - 2:53