2/5/2019

Warm-up: 
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 
A1 and A2 done

2 Sets: 
Bike 1000m @ moderate sustainable pace, into: 
40 Cal Row
20 Burpee over Erg 
rest 4min bw sets
Set 1 - 4:50, 310 watt average on the bike, 1400 cals/hr average on the row
Set 2 - 4:46, 320 watt average on the bike, 1400 cals/hr average on the row


2 Sets: 
Row 500m @ moderate sustainable pace, into: 
40 Cal Bike 
20 TTB 
rest 4 min bw sets 
Set 1 - 5:50, 1:58/500m pace on the row, 320 watt average on the bike, UB T2B
Set 2 - 5:34, 1:57/500m pace on the row, 350 watt average on the bike, UB T2B