Every 6 min x 6 sets
1000m Ass bike
500m row
(try to start the sets at the avg pace/round from last week’s tester, and get marginally faster each set from there)
3:36-3:34-3:33-3:28-3:26-3:25 – I didn’t write down the 500m splits, but in guestimation it was was 1:52-1:52-1:51-1:50-1:49-1:47 – either my rowing is way off when it comes to meters, I feel pretty good with calories – i do know they are different…..in this scenario does the bike take that much out of the row? I will say that I didn’t want to just lay the hammer down and lose sustainable bouts and not be able to recover.
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Ido portal squat routine in full
Had to split this up after filling in to coach a class
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Sliding lunge series x 3/direction/leg x 3 sets
done