11/20/2018

A1. Bear Position Anti Rotation Ball Drop; 20 drops (10/side) x 3 sets; rest 45 seconds 
This one was a little frustrating to start with, but I figured it out.

A2. Stability ball SIDE Plank with powell raise; 12 slow reps per sides x 3 sets; rest 90 seconds
I don't have a stability ball so I used a very light wall ball for this and B

B. Stability Ball Plank with Hip CARs; 8 slow and controlled reps per side x 3 sets; rest 45 seconds (no movement from torso, squeeze core) 
I definitely thought this was 'A3' and not B

500m Row @increasing pace every 100m (1:55-1:50-1:45-1:40-1:35)
Rest 3min 
x4 sets
Done

1000m Bike @ increasing pace every 200m (250 watts, 300 watts, 350 watts, 400 watts, 450 watts) 
rest 3min 
x4 sets 
I don't have a C2 bike, and the AB uses miles to calculate distance. So, I did 0.6 miles, for the first 0.2 miles I held 250 watts, then built as prescribed for the remaining distance