Tuesday, May 8th 2018

A. Crossover Symetry Work 
B1. Starfish Side Plank; 20 sec/side x 3 sets; rest 30 seconds 
B2. Hanging Knee Tuck to Extension; 8 reps x 3 sets; rest 30 seconds 
B3. Sorenson Hold; 35-45 sec x 3 sets; rest 90 seconds 
+
AB 20 Sec @ 90% effort 
AB 2:40 @ threshold pace (faster than 30min pace) 
AB 3min @ easy recovery 
into: 
Row 20 Sec @ 90% effort 
Row 2:40 @ threshold pace (faster than 30min pace) 
Row 3min @ easy recovery 
x3 total sets

Complete. 600watt for 90% and then held at 300watt for remaining on AD. 1:33ish on row and then held 2:00 for remaining. Good breathing work, and felt good first day back.