12/4/2018

A1. Bear Position Anti Rotation Ball Drop; 20 drops (10/side) x 5 sets; rest 45 seconds
A2. Stability ball SIDE Plank with powell raise; 12 slow reps per sides x 5 sets; rest 90 seconds 
B. Stability Ball Plank with Hip CARs; 8 slow and controlled reps per side x 4 sets; rest 45 seconds (no movement from torso, squeeze core)
A1-B done

+
500m Row @increasing pace every 500m (1:55-1:50-1:45-1:40-1:35)
Rest 3min 
x6 sets
Done

+

1000m Bike @ increasing pace every 200m (250 watts, 300 watts, 350 watts, 400 watts, 450 watts) 
rest 3min 
x6 sets 
Done