AB 3 min @ 125 watts
AB 3 min @ 175 watts
AB 3 min @ 225 watts
done
+
Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)
do 8-10 reverse hypers between each movement
No access to reverse hyper at new location
+
AB 18 cals @ 425-475 watts + AB 18 cals @ 300-350 watts
rest walk 2-3 min x 3 sets
2:05 – 2:08 – 2:07
+
Row 18 cals @ 1600-1800 cal/hr + Row 18 cals @ 1200-1300 cal/hr
rest walk 2-3 min x 3 sets
1:29 – 1:29 – 1:31
+
Run 200m @ high effort + Run 200m @ aerobic effort
rest walk 2-3 min x 5 sets
Don’t have times on runs…..first time running new route so trying to map out actual distance,
+
AB 10 min @ 200-250 watts, steady
done
+
Reverse table top plank hold with active glutes – accumulate 3 min (try to add some shoulder extension here, but if you find that you are sacrificing hip extension range because of shoulders than you can go back to glute bridge)
Was good here in the reverse table top, good glute contractions and did not feel there was sacrificing hip extension