Thursday 4/13/17

1.
Warmup:
Ski 1min. @easy pace
Row 1min. @easy pace
x2 Rounds (4min.) 
Ski: 260m, 260m 
Row: 271m, 275m 

2.
Conditioning:
Every 3:00 x10 Sets
Assault bike 1k @450+ Watts 
Set / Time / Avg. Watts 
1. 1:27 / 456W
2. 1:25 / 464W
3. 1:26 / 462W
4. 1:26 / 469W
5. 1:26 / 463W 
6. 1:25 / 467W
7. 1:26 / 459W
8. 1:25 / 469W 
9. 1:26 / 463W
10. 1:25 / 485W
Total time 28:25 

3.
Cool down/Flush:
10:00 Assault bike @easy pace
+
20-30min. Mobility 
Completed, 5k Bike easy, hip flexor stretch, glute/posterior stretch, pec stretch, and foam rolling