A1. L-Sit on Parallettes - Accumulate :30 x 3, :30R
It took me a comical amount of time to accumulate :30
A2. Barbell Shoulder Press @ 30x0 tempo - 5 reps x 3 sets, 2min R
I used 115lbs and forgot to not the tempo on the concentric portion
Row Longer Development
Row - 4 x 1k. rest 3min on Echo @ 200/150w
750m @ 5k pace +2-3sec / 500m + 250m @ 2k pace
Row - 4 x 1k. rest 3min on Echo @ 200/150w
750m @ 5k pace +2-3sec / 500m + 250m @ 2k pace
The original paces you note were frankly ridiculous and unsustainable considering I barely held the pace for the first two sets. Additionally I still do not see the purpose or use of the bike portion afterwards for this or the barbell piece when I am so gassed from the row (or barbell) that I cannot do more than sit on the bike
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