Breathe Retention Holds: 5 attempts; rest 90 sec b/t attempts
33-28-27-21-38(accidentally took a breath in on the last set when it was time to go)
+
A/B 5 min – start easy & increase speed every minute to a 90% effort
Done
+
EMOM x 5:
At the top of each minute, standing behind rower, get on & sprint for 10 seconds, then settle into a 85-90% effort for 20 seconds; rest remainder of minute/reset.
done – this was good. the last set I tried to go a little too fast and a little out of control and I almost fell off the seat
+
Death by Machines:
EMOM x until failure:
Even Minute: A/B 5 Calories
Odd Minute: Row 5 Calories
*Increase by 1 calorie on each machine each set.
Bike – 17 + 13
Row – 25 + 25
Total = had no killer instinct on the bike, the time just kept creeping away and I didn’t push enough on the front end of the minute to finish strong. But I fought on the rower. I will say, the 26th cal turned over fractions past the buzzer, if we had instant replay it would have been super close.
Cool Down:
Breathe Retention Holds: 5 attempts; rest 90 sec b/t attempts
*Compare scores to warm-up
14-19-20-21-23 – started bad but got better as I went. Really tried to relax a little more on the back end