For time
40-30-20-10-20-30-40 cals
Row cals
Bike cals
Ski cals
37:40
My row pace has felt pretty good lately and goal throughout was to never dip below 1200 – was pretty good for the most part, there was a few of the sets that I dipped for a stroke or two, but I wanted my row to set the intensity. Tried to play little mental games on the bike to get the wattage up from time to time, on the way down did pretty good job of never dipping below 300, on the way back up was a little more of a fight especially in the set of the 30. Ski was survival and goal was to stay above 1000 cal/hr – a little bit harder but for the most part I made it.
+
Everything from this point was a grind and was just happy to get through it all. No improvement on times of isometric work
Strict toes to bar x 5-7 into hanging L-sit ALAP
GHD hip extensions x 10-12 into GHD sorenson hold ALAP
Overarching side plank press ups x 10-12 into star plank ALAP
2 times through, rest as needed