5 min AB
2 min @ 350 watts
2 min @ 400 watts
60 sec kick at end
(rest 2 min)
5 min row
2 min @ 1:50/500m
2 min @ 1:45/500m
60 sec kick at end
(rest 2 min)
5 min ski
2 min @ 1:58/500m
2 min @ 1:54/500m
60 sec kick at end
(rest 5-6 min)
3 min AB
75 sec @ 350 watts
75 sec @ 400 watts
30 sec kick at end
(rest 2 min)
3 min row
75 sec @ 1:50/500m
75 sec @ 1:45/500m
30 sec kick at end
(rest 2 min)
3 min ski
75 sec @ 1:58/500m
75 sec @ 1:54/500m
30 sec kick at end
Thought I had a decent warm up but in hindsight I could’ve done better.
Bike numbers – spot on – and kick was/stayed around 500+
Rower – 2nd – 2 minutes was a grind and kick was just trying to stay at or just below the 1:45 mark
Ski was absolutely shitty, felt my lats and tri’s not want to work
2nd round – nailed everything – it was work but I nailed it. The effort on the bike didn’t come as easy
Row – I was able to keep a consistent stroke rate and just pull harder, on the kick stayed close to 1:40 but I did dip into 1:38/:39 for a few consecutive strokes
Ski – was much better, was just able to generate more power but lats and tri’s were still not happy
+
GHD situps – 4 sets of 15 unbroken, rest as needed
Done