12 min AB @ 300 watts, steady+
10 min easy movement
Free standing HS holds
Tripod headstand into forward roll x 5
Skin the cats on rings
1-arm KB high windmills
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12 min AB @ 300 watts, steady
+
10 min easy movement
Calf raise eccentrics x 6-8/side
90/90 shin box switches x 4/side
GHD side bends x 5/side
Sandbag half moons from straight leg seated x 4/direction
sandbag half moons didn’t feel great on the elbow today so went a little lighter
+
12 min AB @ 300 watts, steady
+
20 min steady movement
50ft back rack yoke carry
30 unbroken DU’s
50ft slow reverse bear crawl
20 walking lunges
50ft sandbag bear hug carry
8 tempo GHD situps (2020 tempo)
one of the best days on the bike that I stayed steady and consistent over the 300 the whole time without a fight at all. I think the 2 extra minutes I had to focus even more to not get lazy or bored and stay dialed in.
I still hate slow reverse bear crawl.