AB 4 min @ 150-200 watts, rest 30 sec
Row 4 min @ 1000-1200 cal/hr, rest 30 sec
Ski 4 min @ 800-1000 cal/hr, rest 30 sec
all good here, legs were a little tired starting out, row was the hardest to maintain
+
AB 2 min @ 275-325 watts, rest 1 min
Row 2 min @ 1200-1400 cal/hr, rest 1 min
Ski 2 min @ 1000-1100 cal/hr, rest 1 min
all good here as well
+
AB 1 min @ 450 watts, rest 90 sec
Row 1 min @ 1400-1600 cal/hr, rest 90 sec
Ski 1 min @ 1100-1200 cal/hr, rest 90 sec
upper 400’s on bike
1500+ on row
+
AB 30 sec hard, rest 2 min
Row 30 sec hard, rest 2 min
Ski 30 sec hard, rest 2 min
around 878 on bike, wanted to get into and hold 900 but legs didn’t want it to happen today
2200+ on rower
Don’t remember exactly on ski, but think it was around 1700 – don’t quote me here though
+
Foam roller rollouts x 6 reps, rest 30-45 sec bt reps, go slow and controlled through a range that you can stop and return from (https://www.instagram.com/p/BnPAempANvu/?taken-by=lukahocevar)
can’t wait to make all my athletes do these 🙂
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Wall bridge with active posterior pelvic tilt x 90 sec iso hold x 2 sets (ensure active posterior tilt and hamstrings pulling feet down towards floor – https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym)
I have never completely felt like I was going to fail at an iso hold until these