Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s)
+
Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s)
these were awesome – I loved them, going to do a couple of times even when not in design
+
RKC plank HARD contraction 8 sec on, :52 sec rest x 6
done
+
Run 400m into
40 cals each (Row/Ski/AB)
rest 4 min
Run 600m into
30 cals each (Row/Ski/AB)
rest 4 min
Run 800m into
20 cals each (Row/ski/AB)
rest 4 min
Run 1000m into
10 cals each (Row/ski/AB)
43:36 – without taking out rest
So I was looking forward to this and it was a much bigger ball buster than I anticipated. Going into the runs after the bikes my legs were heavier than I expected. Loved the challenge