10 min cyclic warmup
+
10 min movement quality for hips (ido squat, hip flow, hamstring work)
Got in about 15+
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Row 12-15 sec @ 600-700 watts, rest 60 sec x 8
of course the minimum interval requirement is 20s so I can only speculate where I felt I was holding wattage.
645ish was avg tried my damndest to get as close to 700 but 689 was where I would top out at
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Ski erg 12-15 sec @ 450-500 watts, rest 60 sec x 8
450 is about where I hung out at, get occasionally get higher but felt it was easier to get this output then it was on the erg.
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AB 8-10 sec @ 1400-1500 watts, rest 60 sec x 8
Even got over 1500 for several of the earlier rounds. 8 rounds here was more than plenty, wouldn’t not have wanted to do one more at all.
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15 min walk outside, unplugged, cooldown
This was the best part of the day!