AM
Aerobic Prep - 10min
DROM - 10min
+
AD - 25sec @ pace that feels sustainable for 3min
AD - 35sec @ easy, slow-spin recovery
x6
*effort should not be building up lactate just high-end aerobic pacing
These felt pretty good. Close to the perfect warm-up for the rows.
+
Row - 1k @ 2k pace
Rest 3:30
x2
Rest actively 10min
x2 Rounds
1) 1:42.6/1:42.6 = 3:25.2
2) 1:42.7/1:42.5 = 3:25.2
3) 1:42.7/1:42.4 = 3:25.1
4) 1:42.0/1:46.6 = 3:28.6
This was about everything I had in me. Decently surprised with the consistency here.
+
30sec Hollow Hold
30sec Rest
30sec Arch Rock
30sec Rest
x5 rounds
Abs may be a little tight tomorrow.
+
Cyclical Cool-down - 15min @ EN1
Decent morning overall. The rows really kicked my ass, but they were pretty fun.
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