Thursday 4/6/17

1.
Warmup:
2:00 Row at easy pace 
3 Rounds
10 Reverse lunges 
10 DB Shoulder presses, light dumbbells 
10 Air squats 
Completed as written (537m Row) 

2.
Conditioning:
Assault bike
1:00 @300 Watts
1:00 @350 Watts
1:00 @400 Watts
0:30 @450-500 Watts
1:30 @<100 Watts 
x6 Sets
(30:00) 
Completed, 395 Calories / 11.3 Miles.
I held the goal paces for all 6 sets! 

Assault bike @:
302-331w/min 1
350-359w/min 2 
416-425w/min 3
461-515w/last :30
90-135w/1:30 rest 

3.
Cool down/Flush:
2 Rounds of,
5:00 Bike at easy pace 
3:00 Hip flexor stretch (R then L) 
Completed as written