AB 3 min @ 125 watts
AB 3 min @ 175 watts
AB 3 min @ 225 watts
+
Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)
do 8-10 reverse hypers between each movement
All movements of external rotation still felt a little pain, but there is progress in range of motion
+
AB 15 cals @ 425-475 watts + AB 15 cals @ 300-350 watts
rest walk 2-3 min x 3 sets
1:48 – 1:40 – 1:45
Bike wasn’t able to reset so benefited in the 2nd and 3rd round by being able to get that first calorie much quicker
+
Row 15 cals @ 1600-1800 cal/hr + Row 15 cals @ 1200-1300 cal/hr
rest walk 2-3 min x 3 sets
1:13 – 1:12 – 1:12
+
Run 200m @ high effort + Run 200m @ aerobic effort
rest walk 2-3 min x 3 sets
1:38 – 1:29 – 1:26
+
AB 10 min @ 200-250 watts, steady
done
+
Glute bridge hold – accumulate 3 min, break as needed
done