11/7
Bike erg 3-2-1 breathing progression
+
Breathing intervals
Echo bike
60 sec @ 70-72 RPM
rest 60 sec x 10
+ (rest 3 min)
60 sec @ 70-72 RPM
rest 45 sec x 8
+ (rest 2 min
60 sec @ 70-72 RPM
rest 30 sec x 6
**if you fail to hold the pace on any interval, stop and fall into a slow recovery ride for at least 8-10 minutes
all sets complete
+
4 sets for quality
18 banded reverse squats from supine, ab mat under butt/low back
21 banded hip thrusts with pause and glute squeeze at top of each
55 sec loaded wall sit at parallel (true KB front rack)
3 sets – started running out of time