Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s)
done
+
Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s)
done
+
RKC plank HARD contraction 8 sec on, :52 sec rest x 8
done
+
Run 400m into
45 cals each (Row/Ski/AB)
rest 4 min
Run 600m into
35 cals each (Row/Ski/AB)
rest 4 min
Run 800m into
25 cals each (Row/ski/AB)
rest 4 min
Run 1000m into
15 cals each (Row/ski/AB)
39:16
Had a goal to be close to last week if not faster even with the additional cals, just knew how to approach the workout better for pacing and not blow up too soon. Rounds were; 11:43, 10:23, 9:10, 7:00