10/7/2022

A. Shoulder Press; 10,10,6,4,2; rest 2min

115 - 115 - 125 - 135 - 145

B. Strict C2B - 5 reps x 5 sets

**4 Sets each:
8 Cal Echo @ 85+ RPM
8 Cal Echo @ 60+ RPM
rest 2min

x4

Used an assault bike for this


:45 Run at 1200+ watts
1:45 run at 900+ watts 
rest 2min
x4

Switched to what I noted because after 1 set I couldn't hold the paces you sent me. I think it was about 8-10 cals for the :45 hard run and double that for the 1:45 run

12 Cal Row @ 1550+ Cal/hour
16 Cal Row @ 1050+ cal/hour
rest 2min
x4 total sets

done