Thursday 2-4-16:

1. 20 rounds of:

:60 Seconds of Assault Bike at Hard Effort (85-90%)

:60 Seconds of Assault Bike at Easy Effort (50%)

(Total time 40min)

= 495 calories / 14.9 miles.

Pacing:

409-500 watts on hard interval (85-90%, sustainable effort).

175-200 watts on easy interval (50%, active recovery effort).

x40mins.

2. Mobility:

Hip flexor stretch x3min each leg

Anterior shoulder stretch x3min each arm 

Pigeon stretch x3min each leg

Floss and internally rotated shoulder x2min each arm

Straddle pose x3min

Externally rotated barbell shoulder stretch x3x60sec holds