1/29/2019

Crossover Sym routine +
A1. Stability Ball Side Planks; 20 sec/side x 4 sets; rest 30 seconds 
A2. Hanging L Flutters Kicks; 20-24 reps x 4 sets; rest as needed 
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 
Set 1 - finished the 30 seconds at a 1:35/500m pace
Set 2 - finished the 30 seconds at a 1:35/500m pace
Set 3 - finished the 30 seconds at a 1:40/500m pace

+
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
For each set, I finished the 30 seconds at a 475 watt pace