AB 3 min @ 125 watts
AB 3 min @ 175 watts
AB 3 min @ 225 watts
+
Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)
do 8-10 reverse hypers between each movement)
Done – should’ve loaded up the reverse hyper a little more which for some reason feels like a pain in the ass.
+
AB 15 cals @ 425-475 watts + AB 15 cals @ 300-350 watts
rest walk 2-3 min x 4 sets
Felt good
+
Row 15 cals @ 1600-1800 cal/hr + Row 15 cals @ 1200-1300 cal/hr
rest walk 2-3 min x 4 sets
I think this happened the last time I had this piece. Right around set 3 I felt like I was spilling over a little bit. Felt like I was trying to hit higher end numbers today and was taking a little more effort to do so then it should’ve.
+
Ski 15 cals @ 1100-1200 cal/hr + Ski 15 cals @ 900-1000 cal/hr
rest walk 2-3 min x 4 sets
The spilling over led to this and I felt like I was going to throw up, mostly from the way my stomach felt from the row then going into the up and down of the ski. Had no problems hitting numbers here, felt a little easier than the row.
+
Had to break this up into an afternoon session. Was feeling drained and exhausted and spent.
Sled drag forward 100ft, rest 30 sec
Sled drag reverse 50ft, rest 30 sec
Sideways sled drag 50ft/side, rest 90 sec x 4 sets
+
Glute bridge hold – accumulate 3 min, break as needed, ACTIVE glute contraction
done