1/22/2019

A1. Stability Ball Side Planks; 20 sec/side x 3 sets; rest 30 seconds 
A2. Hanging L Flutters Kicks; 20-24 reps x 3 sets; rest as needed 
A1 and A2 done


3 Sets: 
Bike 1000m @ moderate sustainable pace, into: 
Row 30 Seconds @ 1:55
Row 30 Seconds @ 1:50 
Row 30 Seconds @ 1:45 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets
Made it to a 1:35/500m pace for sets 1 and 2, and a 1:40/500m pace for set 3

+
3 Sets: 
Row 400m @ moderate sustainable pace, into: 
Bike 30 Seconds @ 275
Bike 30 Seconds @ 325 
Bike 30 Seconds @ 375 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets 
Made it to 475ish watts for each set