Bike 7 min @ cruise effort
rest 2 min while you accumulate 18-22 GHD situps
Bike 6 min @ high aerobic effort
rest 2 min while you accumulate 18-22 GHD situps
Bike 5 min @ tough effort
rest 2 min while you accumulate 18-22 GHD situps
Bike 4 min @ highest sustainable pace (if you slow down, you can recover and re-claim your pace, and can kick in last 30 sec)
after last set, do another 18-22 GHD situps, not for time
Ghd sets were 15-12-15-12 – bike paces were cruising and not worrying but really started to feel a groove towards the end. The 6 min time was probably not super high aerobic effort but felt like it was something that was hard and sustainable for an extended period. 5 min was mid to low 1:50’s….and 4 min was 1:50 – 1:48 – actually the 5 min domain felt the toughest
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Partner assisted nordic curl negatives with a plyo pushup recovery – 5 sets of 5, rest as needed, goal of controlling the negative as low as possible each rep
In the gym solo so had to get creative for a good partner
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Breathing Awareness: 5 minutes 5050 box breathing (inhale on a 5 count, no pause, exhale on a 5 count, no pause)
Damnit – didn’t get this in immediately after……but got in in the evening