August 19th, 2017

A. Landmine Rotations; 8 reps/side x 5 sets; rest 60 seconds 
B. Plank Cone Reach; 6/arm x4 sets; rest 90 seconds 
C1. Band Resisted Leg Scissors; 8 reps/side x 4 sets; rest 1min - https://www.youtube.com/watch?v=N_e42OX6blU
C2. Groin Rocks w Int Rot; 8 slow controlled reps x 4 sets; rest 1min https://www.youtube.com/watch?v=6yef5dangSs
+
3 min Row @ 2:00
3 min Bike @ 275 watts 
+
2 sets:
1 min Bike @ 600 watts 
1 min Row @ 2:02 
1 min Ski @ 2:07 
+
4 sets:
2 min Bike @ 425 
1min Row @ 2:02 
1min Ski @ 2:07 
+
2 sets:
1 min Bike @ 600 watts 
1 min Row @ 2:02 
1 min Ski @ 2:07 
+
5 min Bike @ 275 watts


A. Just used a 25# plate. Tony helped me a bit. 
B.
C1.
C2. will do these later this week. 


The intervals were better than last week. Found a good pace on the bike. These were just right, anymore I might have blown up. Recovered well on the other pieces.