60 min around the world, steady effort
90 sec AB @ 300 watts
50ft low hips forward bear crawl
50ft low hips reverse bear crawl
20 sec reverse table top plank hold
90 sec AB @ 300 watts
8 alternating cossack squats (4/side)
4 alternating high knee pull to spiderman to sky reach and hip lift (https://www.youtube.com/watch?v=DykSyvPxmZA)
20 sec belly to wall HS hold in hollow position
MIght as well just done 30 minutes of the bike, lol
what did feel good was had to damper myself often on the bike as holding high 300/low 400 for the first 30-40 minutes was pretty easy. the last 20 could feel some glycogen depletion was the only reason wasn’t having to damper as much on the bike.
+
20 min mobility work (shoulder extension, hip extension/glute activation, hamstrings)
done
+
10 min down regulation breathing
done