January 7, 2016

A1. Stability Ball Stir the Pots; 10 rep/each way x 3 sets; rest 10 sec 
A2. Glute Bridge Hamstring Curls; 10 reps x 3 sets; rest 10 sec 
A3. V-Ups (as neutral spine as possible); 12 reps x 3 sets; rest 30 sec 

• Had to improvise, had no stability ball
• Did 3 SETS of: 20 x "evil wheel" roll-outs; 10 x GH Raises; 12 x V-Ups (bent knees)

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4 Sets: 
Assault 3min @ 200 watts 
10 Box Jumps overs AFAP
rest 3min 

• Set 1: Ave watts 175 / BJO UB / total time 3:48
• Set 2: Ave watts 166 / BJO UB / total time 3:30
• Set 3: Ave watts 176 / BJO UB / total time 3:32
• Set 4: Ave watts 173 / BJO UB / total time 3:32

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4Sets: 
Row 3min @ 2:18 pace 
10 TTB AFAP
rest 3min 

• Set 1: Ave /500 m pace @ 2.23.5 / 627 m / TTB UB / total time 3:42 
• Set 2: Ave /500 m pace @ 2.17.2 / 655 m / TTB UB / total time 3:31
• Set 3: Ave /500 m pace @ 2.13.6 / 673 m / TTB UB / total time 3:42
• Set 4: Ave /500 m pace @ 2.12.0 / 681 m / TTB UB / total time 3:42