10 min bike, done as (2 min nasal breathing only, 1 min in through nose out through mouth, 2 min regular breathing) * 2
In regular breathing I’m pretty comfortable nasal breathing in this progressive warm up format so I would make myself get some mouth breathing in
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Every 90 sec x 8
Bike 8 sec SPRINT (record max watts/round)
1141-1108-1206-1278-1206-1242-1278-1278 – adjusted eat after first 2 sets and that was the biggest difference there.
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Every 90 sec x 6 (3 of each)
Odd sets – 12 sec @ 70% of best watt score from above
Even sets- 12 bar facing burpees AFAP
rest walk 6 min x 2 (12 total, big break in the middle)
1st sets (28-28-27) – 2nd sets (28-28-27) – speed and transition to the ground felt really good and strong today. – bike, with about 3 second rolling start I could hit a bit higher than 70%, maybe like 73, it counts, I was hovering between high 800’s and to 925
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Ido Portal squat routine, in full, can stand up between segments as needed
It was cold as shit in the gym so I cooled off a little bit and hit this up at thome