6/30/2021

Easy 10min Bike/Row Warm-up

4 Sets:
21-15-9:
Row Cals
Assault Bike Cals
rest 3min bw sets
*rest as needed bw sets 2/3

Oh boy was this spicy. My legs were pretty trashed from the work for day 1, and paces dropped off considerably after the first set. I was pretty aggressive in the first set, holding 1300 cals/hr and 390+ watts on the bike. However, by the last two sets, I was struggling to hold 1100 cals/hr on the row and 330+ watts on the bike.

1 - 5:47

2 - 6:22

3 - 6:42

4 - 6:44

Movement Flow:
90/90 Flow

Cool down
Relaxation Breathing - 10min @ 3162 cadence